Måndag 13:e
WOD:
”The Chief hardcore”
AMRAP 6 min
7 rounds of the chief
Max cal Air Bike
4 min rest
AMRAP 6 min
7 rounds of the chief
Max rep Burpees
4 min rest
AMRAP 6 min
4 rounds of the chief
Max cal Air Bike
4 min rest
AMRAP 6 min
4 rounds of the chief
Max rep Burpees
Baspass:
EMOM 14 min
4-8 Pull-ups/Hanging leg raises
AMRAP 10 min
18 KB deadlfit
14 Medball cleans
10 Pushups
Weightlifting:
A) 3 Tall Clean 3x90e%
B) 2+1 Clean & Jerk – 83%, 88%, 3×93%
C) 2 Front Squat – 70%, 80%, 85%, 3×90%
Tisdag 14:e
WOD:
In 12 min
6 set of 5+5 Front Rack Lunges
In teams of two
AMRAP 8 min
50 Sync KB GTOH
Max rep KB OH Squats
2 min rest
AMRAP 8 min
50 Sync Box Jumps
Max rep pushups (resting athlete holds slamball or KB)
Baspass:
In 12 min
6-5-4-3-2-2-2 Front squat/Thruster
AMRAP 12 min
30 Burpee box jumps
20 Clean and jerk
Powerlifting:
Squats
1) Technique/Accessory work
2) Volume work @ 50-70 % DM
2) Bonus
Gymnastik:
- Fokus: Volter
Onsdag 15:e
WOD:
EMOM 24 min
1. 5-20 kipping HSPU
2. 5-20 Situps
3. 5-20 kipping pullups
4. 20-40 sec hollow hold
AMRAP 6 min
Thrusters*
*start every minute with 5-10 Burpees
Weightlifting:
A) 3 High hang snatch 3x90e%
B) Power snatch+Hang snatch – 83%, 88%, 3×93%
C) 2 Snatch Pull – 4×120%
Torsdag 16:e
WOD:
In 22 min
6 sets of 3 T&G squat clean
then,
5 sets of 3 Front squats
AMRAP 8 min
6 Ring row/pull-ups/chest to bar
6 Snatches
Baspass:
EMOM 12 min
Head/Handstand against the wall
AMRAP 8 min
10 DB Shoulder to overhead
10 Goblet squats
10 Ring row/pull-ups
Weightlifting:
A) 3 Double pause push Jerk 3x90e%
B) Clean+Jerk
DRM; 3×90-95%
C) 2 Clean Pull – 4×110%
Kettlebell
Technique: Jerk
EMOM 10 min
E: 6 Drop Jerk (left)
O: 6 Drop Jerk (right)
AMRAP 5 min
Clean and Jerk
3 min rest
AMRAP 3 min
Clean and Jerk
Fredag 17:e
WOD:
EMOM 20 min
1: 8+8 DB/KB row
2: 5+5 DB/KB strict press
3: 1-5 Rope climbs
4: WOW: (kipping gymnastics)/DU
For time (cap 8 min)
15-12-9-12-15
Toes to bar
Power Clean
Söndag 19:e
WOD:
In 12 min
6-5-4-3-2-2-2 Front squat/Thruster
AMRAP 12 min
30 Burpee box jumps
20 Clean and jerk