Måndag 27:e

WOD:

EMOM 14 min
O) 4-8 Toes to bar
E) 4-8 HSPU

AMRAP 12 min
25 DU
8 DB/KB lunges
4 Chest to bar

Baspass:

EMOM 12 min
Head/Handstand against the wall

AMRAP 10 min
5 Ring row/pull-ups
10 DB pushpress
15 Slamball squats

Weightlifting:

A) Power snatch 3×2 DRM
B) 4×5 Overhead squat
C) 4 sets of
6 snatch dl+6 hang pulls+6 high hang snatch
@50%

Tisdag 28:e

WOD:

In teams of two:
00:00-07:00
AMRAP
Burpee box jumps
While partner holds slamball

10:00-17:00
Build to 4RM deadlift each

20:00-27:00
AMRAP
15 KB swing
10 Push-ups

Baspass:

In 10 min
5-4-3-2-2-2 Power clean

3 Rounds of
AMRAP 3 min
30 Kettlebell swings
20 Medball cleans
Max Burpee box jumps
1 min rest
(5 less reps each round)

Powerlifting:

Deadlift

1) 3×8 @65-75% of DM
2) Accessory work
3) Bonus

Gymnastik:

• Fokus: TTB/Pullups/Muscle up

Onsdag 29:e

WOD:

0:00-10:00
AMRAP
3 Ring muscle-ups
6 Overhead squats
9 Burpees over bar

16:00-26:00
EMOM
O) 45 sec max cal AB
E) 45 sec max DB snatch

Weightlifting:

A) Power clean and jerk 3×2 DRM
B) 4×5 Deadlift
C) 3 rounds of
5+5 DB press
5+5 DB lunges

Torsdag 30:e

WOD:

In 12 min
6-5-4-3-2-1
Front squats from the ground

15 min AMRAP
50 Wallballs
40 Kettlebell high pull
30 One legged squat
20 Power cleans

Baspass:

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

”Diane”
21-15-9
Deadlift
HSPU/Push-ups/Push press

Weightlifting:

A) 1+1 Snatch dl+Low hang snatch 3×80-90e%
B) 2 Pause snatch 4×80-85%
C) 4×5 Back squat

Kettlebell

Technique: Clean

EMOM 8 min
5 Two KB Clean with 5 sec pause in rack position

4 rounds of 2 min work 1 min rest
4 Two KB swing + 4 Two KB Clean

AMRAP 3 min
Meters KB farmers carry

Fredag 1:a

WOD:

EMOM 12 min
O) 2 sets of 3-5 Pull-ups
E) 4-8 Paused ring dips

10 RFT (Cap 14 min):
9 Thrusters
35 DU

Söndag 3:e

WOD:

In 10 min
5-4-3-2-2-2 Power clean

3 Rounds of
AMRAP 3 min
30 Kettlebell swings
20 Medball cleans
Max Burpee box jumps
1 min rest
(5 less reps each round)