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