Måndag 30:e
WOD:
EMOM 16 min
Even: 5-15 Push-ups
Odd: 2 sets of 4-8 Pull-ups
AMRAP 12 min
12 DB Thrusters
12 Lunges anyhow
Baspass:
EMOM 12 min
4-8 Push-ups/Ring dips/HSPU
AMRAP 10 min
3-6-9-12..
Power cleans
Hanging leg raises
Weightlifting:
A) 3 Double pause push Jerk 3x90e%
B) Clean+Jerk
DRM; 3×90-95%
C) 2 Clean Pull – 4×110%
Tisdag 31:a
WOD:
In 12 min
6 sets of 3 Deadlifts
Team Ship (Cap 20 min)
9 RFT
7 squat clean
8 burpee box jumps
(Heavy weight and high box)
Baspass:
In 12 min
5-10 sets of 5 Thruster/Front squat
AMRAP 11 min
15 Slamball over shoulder
13 Burpee box jump overs
Powerlifting:
- Bench press 7×1 @90-95 % of DM
- Accessory work
- Bonus
Gymnastik:
- Fokus: Handstående
Onsdag 1:a
WOD:
EMOM 12 min
Odd: 5+5 one arm KB/DB press
Even: Work on weakness; kipping work/DU
2 RFT (Cap 18 min)
21 Push jerk
28 Sit-ups
35 Ring rows
42 Wallballs
Weightlifting:
A) 3 Tall Snatch 3x90e%
B) Snatch
DRM; 3×90-95%
C) 2 Snatch Pull 4×110%
Torsdag 2:a
WOD:
In 20 min
6 sets of 1 Snatches
then,
4 sets of 3 Snatch deadlifts
8 min AMRAP
21 Toes to bar
15 KB clean
9 KB STOH
Baspass:
EMOM 12 min
4-8 Hanging leg raises/Pull-ups
AMRAP 10 min
9 Deadlifts
12 Hand release push-ups
15 Air squats
Weightlifting:
A) 3 Tall Clean 3x90e%
B) 2+1 Clean & Jerk – 80%, 85%, 3×90%
C) 2 Front Squat – 70%, 80%, 85%, 3×90%
Gymnastik:
- Fokus: TTB/HSPU
Kettlebell
Technique: Snatch
EMOM 6 min
E: 10 one arm swing with release (left)
O: 10 one arm swing with release (right)
EMOM 6 min
10 alternating snatch without swing
AMRAP 12 min
One snatch (left)
5 OH/FR squats
10m OH/FR lunges
One snatch (right)
5 OH/FR squats
10m OH/FR lunges
15 Burpees
Fredag 3:e
WOD:
5 RFT (Cap 10 min)
10 OH squats
15 Burpees over bar
rest 3 min
4 RFT (Cap 10 min)
30 Pistols
10 Power clean
rest 3 min
3 RFT (Cap 10 min)
15 Chest to bar/pull-ups
25 Push-ups
35 DU
Söndag 5:e
WOD:
In 12 min
5-10 sets of 5 Thruster/Front squat
AMRAP 11 min
15 Slamball over shoulder
13 Burpee box jump overs