Måndag 4:e
WOD:
In 15 min
Deadlift
5-5-4-4-3-3-2-2
21-15-9 (Cap 9 min)
Wallballs
DB snatch
DU
Baspass:
In 12 min
6-5-4-3-2-2-2 Front squat/Thruster
AMRAP 12 min
15 DU
10 Burpees
5 Ring row/Pull-ups
Weightlifting:
2 Push press 3x90e%
2+1 Clean+Jerk DRM; 4×85-90%
1+2 Clean pull+Floating clean pulls 4×90-95e%
Tisdag 5:e
WOD:
EMOM 10 min
O) 4-8 Strict leg raises
E) 4-8 Paused ring dips
In teams of two:
16 min Death by
A) Chest to bar pull-ups
B) Air bike Cal
(Alternate exercises, increase reps each minute. Athletes pick their start numbers)
Baspass:
EMOM 8 min
Head/Handstand against the wall
3 Rounds for total reps:
1 min Wall Balls
1 min KB High pulls
1 min Box Jumps
1 min Push Press
1 min KB Swing
1 min Rest
Powerlifting:
Powerlifting prep. for competition
(non-competitors welcome):
1) Warm up and strategies
2) Squats-, Benchpress- and Deadlift
trials and tryouts
3) Work on weakness
Gymnastik:
- Fokus: TTB/Pullups/Muscle up
Onsdag 6:e
WOD:
AMRAP 8 min
3 HSPU
3 cleans
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans..
In 20 min
5 sets of 10 DB snatch
then,
5 sets of 5+5 lunges
Weightlifting:
2 Hang snatch 4x90e%
3 Overhead squat DRM; 3×85-90%
4 rounds of
5+5 Barbell step-ups
8 Bent over rows
Torsdag 7:e
WOD:
00:00-10:00
5 rounds of
10 Toes to bar
20 DB Push press
15:00-25:00
5 rounds of
12 Burpee to plate
24 KB/DB Lunges
Baspass:
In 10 min
5 sets of 5 Hang clean
AMRAP 12 min
9 HR Push-ups
9 Hang clean
9 Front squats
Weightlifting:
Hang clean+push jerk 4x90e%
4×5 Deadlifts
5 rounds of
6 DB Power cleans
6 DB Press
Kettlebell
Technique: Jerk
EMOM 8 min
5 Two KB Jerk with 3 sec pause in receiving position
EMOM 10 min
E: 10 Two KB Clean and jerk (light weight)
O: 3 Two KB Clean and Jerk (heavy weight)
AMRAP 3 min
Two KB Bump
Fredag 8:e
WOD:
In 10 min
6-5-4-3-2-1
Front squats from the ground
00:00-08:00
8-16-32
Wall ball shots
Box jumps
KB swings/snatches
10:00-16:00
24-12-6
KB swings/snatches
Box jumps
Wall ball shots
Söndag 10:e
WOD:
EMOM 8 min
Head/Handstand against the wall
3 Rounds for total reps:
1 min Wall Balls
1 min KB High pulls
1 min Box Jumps
1 min Push Press
1 min KB Swing
1 min Rest