Måndag 6:e
WOD:
EMOM 10 min
5 T&G Power Clean and Jerk
AMRAP 20 min
3 Thrusters
6 Pushups
10 DB Snatch
12 DB over head Squats
Baspass:
Every 2 min for 12 min
8 Shoulder to overhead
AMRAP 10 min
21 Goblet squat
15 Burpees
9 Hanging knee raises
Weightlifting:
A) 3 High hang snatch 3x90e%
B) Power snatch+Hang snatch – 80%, 85%, 3×90%
C) 2 Snatch Pull – 4×120%
Tisdag 7:e
WOD:
EMOM 10 min
O: 4-8 strict HSPU
E: 30-40 sec hollow hold
In teams of two, share anyhow
AMRAP 7 min
20 Deadlift
40 Lateral Burpee over bar
4 min rest
AMRAP 7 min
20 KB Goblet Squats (heavy)
40 KTE/TTB
Baspass:
EMOM 12 min
Head/Handstand against the wall
AMRAP 11 min
50 KB swing/clean
40 Push-ups
30 Box jumps
Powerlifting:
- Deadlift 7×1 @90-95 % of DM
- Accessory work
- Bonus
Gymnastik:
- Fokus: TTB/pullups/muscle up
Onsdag 8:e
WOD:
In 18 min
6 sets of 3 Hang Squat Snatch
6 sets of 3 OHSq
AMRAP 12 min
50 Double Unders
3 rounds of 3 pull-ups/C2B/MU + 6 Push Jerks
Weightlifting:
A) 3 Double pause push Jerk 3x90e%
B) Clean+Jerk
DRM; 3×90-95%
C) 2 Clean Pull – 4×110%
Torsdag 9:e
WOD:
EMOM 15 min
1: 4-8 strict pullups
2: WOW
3: 30-40 sec L-sit
Every 2.5 min for 15 min
2 strict HSPU/deficit HSPU
8 kipping HSPU/deficit HSPU
20 KB Swing
Baspass:
In 12 min
6-5-4-3-2-2-2 Deadlifts
AMRAP 8 min
8 Target burpees
5-10-15.. DB/KB Snatch
Weightlifting:
A) 3 Tall Snatch 3x90e%
B) Snatch
DRM; 3×90-95%
C) 2 Snatch Pull 4×110%
Kettlebell
Technique: Clean
EMOM 8 min
10 Alternating one arm KB Clean without swing
EMOM 5 min
6 Two KB Clean, then rest in rack position
AMRAP 14 min
Buy in 50 Two KB swing, then AMRAP:
10 one arm KB clean and jerk (left)
20 m KB OH walk (left)
10 one arm KB clean and jerk (right)
20 m KB OH walk (right)
Fredag 10:e
WOD:
In 16 min
4 set of 3 High Hang Clean + 3 Jerk
4 set of 3 Clean +1 Jerk
AMRAP 14 min
20 Slamball over shoulder
20 Wallballs
20 Pistols
Söndag 12: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