Måndag 18:e
WOD:
AMRAP 12 min
8 DB Power clean
16 DB FR lunges
16 Toes to bar/Chest to bar
Every 2 min for 12 min
2 Hang snatch+3 OH squat
Baspass:
In 12 min
6-5-4-3-2-2-2 Deadlift
12 min AMRAP
21 Goblet squat
15 Burpees
9 Hanging knee raises
Weightlifting:
2 Power jerk 3x90e%
4×3 Deadlifts
3 rounds of
10 Barbell lunges
8 Frog jumps (with or without barbell)
Tisdag 19:e
WOD:
In 6 min
Accumulate as much time as possible together of quality L-sit/L-hang
In teams of two (cap 20 min)
For time:
64 HSPU
48 Box jumps
32 Hang clean and Jerk
32 HSPU
24 Box jumps
16 Hang clean and jerk
16 HSPU
12 Box jumps
8 Hang clean and Jerk
8 HSPU
6 Box jumps
4 Hang clean and Jerk
Baspass:
EMOM 12 min
4-8 Pull-ups/Hanging leg raises
10-20-30-40-50 (Cap 12 min)
Sit-ups
KB Swings
Gymnastik:
- Fokus: TTB/Pullups/Muscle ups
Onsdag 20:e
WOD:
Every 2 min for 12 min
1 Power clean+3+3 Backward lunges
AMRAP
00:00-03:00
6 DB snatch
6 Sit-ups
04:00-07:00
6 Pull-ups
6 Wallballs
08:00-11:00
20 DU
10 KB swings
Weightlifting:
2 Power snatch 3×80-85e%
1+1 Snatch dl+Hang snatch 4×80-85%
4×3 Overhead squats
Torsdag 21:a
WOD:
EMOM 16 min
Even: 5-15 Push-ups/Ring dips
Odd: 2 sets of 4-8 Pull-ups
For time (cap 10 min)
30 cal AB
30 Burpee box jumps
30 Power cleans
Baspass:
Every 2 min for 12 min
6-12 Thrusters/Frontsquats
3 RFT (Cap 12 min)
21 KB High pull
12 Deadlifts
21 Box jumps
Weightlifting:
3 Pause jerk 3x90e%
2+2 Power clean+Jerk 3×90-95%
4×3 Paused front squats
Kettlebell
Technique: Clean
EMOM 6 min
12 alternating Clean
In 15 min
3 x 20 reps Two KB Clean and jerk
3 x 5 reps Two KB Clean and jerk
AMRAP 2 min
Two KB Swing
Fredag 22:a
WOD:
In 15 min
8 sets of 1 Push press+4 front squat
“Ball and chain Nancy” (cap 10 min)
5 RFT
15-25 burpees over bar
15 OH Squats
Söndag 24:e
WOD:
”12 Days of Christmas”
1 Chest to bar/Bar muscle-up
2 Snatches (42,5/30kg)
3 Thrusters
4 Pistols
5 Burpees
6 Toes to Bar
7 HSPU
8 Kettlebell Swings (24/16kg)
9 Box Jumps
10 Slamball over shoulder (30/20kg)
11 Ground to Overhead
12 DB Man-Makers (15/10kg)
Scale as needed
Do 1. Then 2+1. Then 3+2+1 and so on until 12 rounds are completed.