Måndag 11:e

WOD:

Every 2 min for 12 min
3-5 Power clean & push jerk

AMRAP 4 min
5 Medball clean
5 DB burpee
5 DB thruster

Rest 1 min

AMRAP 4 min
12 alt DB snatch
12 alt DB FR lunges

Rest 1 min

AMRAP 4 min
2-4-6-8..
DB Clean
DB STOH

Baspass:

EMOM 16 min
4-8 Pull-ups/Hanging leg raises

AMRAP 8 min
15 Air squats
9 Deadlifts
3 Push-ups/HSPU

Weightlifting:

3+3 Hang pulls+Hang power snatch 3x90e%
Snatch 3×2 DRM
4×3 Back squat

 

Tisdag 12:e

WOD:

In teams of two:
0.00-06.00
AMRAP
10 KB swings
10 Goblet squats

08.00-12.00
Buy in: 50 partner sit-ups
Max slamball squats

14.00-25.00
30 Toes to bar
40 KB clean & jerk
50 Pushups
60 Pull-ups
70 Slamball over shoulder
80 Wallballs
100 Syncronized burpees

Baspass:

Every 90 sec for 12 min
5-8 Shoulder to overhead

10 min AMRAP
12 Box jumps
12 Kettlebell swings
12 Kettlebell front rack lunges

 

Gymnastik:

• Fokus: Handstående

Onsdag 13:e

WOD:

In 15 min
6 sets of 3 OH/Front squats with a 3 sec pause

12 RFT (13 min cap)
3 HSPU
30 DU

Weightlifting:

2 Jerk behind neck 3x90e%
Clean & jerk DRM 4×1
3 Clean pulls 3×95-100%

Torsdag 14:e

WOD:

EMOM 15 min
1) 3-8 Strict ring pull-ups
2) 10-20 Shouldertaps
3) 20-30s Hollow rock

For time (12 min cap)
100 Parallette/db/bar-facing-burpees
E2M: 2 squat cleans at ca 70%

Baspass:

EMOM 12 min
Head/Handstand against the wall

AMRAP 8 min
3-6-9-12…
Hang leg raises
Medball cleans

rest 2 min

AMRAP 2 min
6 DB GTOH
6 Burpees

Weightlifting:

High hang snatch DRM 3×2
1+2 Snatch pull+Floating snatch pull 3×90-95e%
4 sets of:
1 snatch+1 snatch balance+2 OH squats

Kettlebell

Technique: Jerk

EMOM 8 min
5 rep One or Two Kettlebell Jerk

AMRAP 12 min (one or two KBs)
10 Clean and Jerk
12 Over Head/Front Racked Lunges
14 Swing

Fredag 15:e

WOD:

In 10 min
3RM Deadlift

AMRAP 20 min
20 Sit-ups
12 DB Deadlifts
9 DB Hang power cleans
6 DB STOH

Söndag 17:e

WOD:

Every 90 sec for 12 min
5-8 Shoulder to overhead

10 min AMRAP
12 Box jumps
12 Kettlebell swings
12 Kettlebell front rack lunges