Måndag 20:e
WOD:
In 15 min
5 sets of 3-5 reps KB clean and jerk
then,
4 sets of 6 reps two KB front squats
AMRAP 12 min
20 KB Snatch
10 Pistols
20 Pull-ups
10 Pistols
Baspass:
”Seven”
7 RFT
7 Push-ups/HSPU
7 Thrusters
7 Knees-to-elbows
7 deadlifts
7 Burpees
7 KB swings
Weightlifting:
A) 3 Tall Snatch 3x80e%
B) Snatch 80%, 85%, 3×90%
C) 2 Snatch Pull 3×100%
Tisdag 21:a
WOD:
In teams of two:
00:00-20:00
100 syncronized KB swing
50 Air bike calories
100 syncronized KB thruster
50 Toes to bar
(Breaking a set: 10 burpees over partner)
20:00-22:00
Rest
22:00-28:00
Max rep 5’s deadlift
(Partner holds KB overhead for reps to count)
Baspass:
EMOM 14 min
4-8 Pull-ups/Hanging leg raises
AMRAP 8 min
9 Slamball over shoulder
10 Lunges (slamball/kb)
Powerlifting:
Benchpress
1) 3×8 @65-75% of DM
2) Accessory work
3) Bonus
Gymnastik:
- Fokus: Handstående
Onsdag 22:a
WOD:
In 12 min
6 sets of 3 Snatch
AMRAP 5 min
2-4-6-8…
DB Clean
DB Front rack lunges
Rest 3 min
AMRAP 5 min
10-20-30-40…
Double unders
Box jump overs
Weightlifting:
A) 3 Tall Clean 3x75e%
B) Clean & Jerk – 75%, 80%, 2×85%
C) 2 Front Squat – 70%, 75%, 2×80%
Torsdag 23:e
WOD:
EMOM for 20 min
1. 1-2 Legless rope climbs/rope pulls
2. 30-40 sec Handstand
3. 4-8 strict dips
4. 3-5 wall climbs
”Grace” (cap 6 min)
For time
30 Clean and jerk
Baspass:
In 12 min
6-5-4-3-2-2-2 Power clean
AMRAP 10 min
10-20-30.. DB snatch
15 Burpee box overs
Weightlifting:
A) 2 High hang snatch 3x75e%
B) Power snatch 4×70%
C) Power clean+jerk 4×70%
Kettlebell
Technique: Snatch
EMOM 8 min
E: 5 Snatch with 5 sec pause in OH position (left)
O: 5 Snatch with 5 sec pause in OH position (right)
Every 4 min for 16 min
10 Snatch (left)
10 OH Squats (left)
10 Snatch (right)
10 OH Squats (right)
Fredag 24:e
WOD:
Every 90 sec for 15 min
5-5-4-4-3-3-2-2-1-1 reps Squat clean
(weight increase with decreasing nr of reps)
EMOM 12 min
E: 3 Power cleans
O: Max cal Air bike
Söndag 26:e
WOD:
EMOM 14 min
4-8 Pull-ups/Hanging leg raises
AMRAP 8 min
9 Slamball over shoulder
10 Lunges (slamball/kb)