Veckans pass v 4 2024 (22/1-28/1)

Måndag 22/1

A.
Take 15-20 minutes to build to today’s 1RM Clean or Power Clean

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

Tisdag 23/1

A.
Every two minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep

Build over the course of the 8 sets to today’s heavy single.

B.
For time:
21 Burpees
15 Thrusters (50/30kg)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees

Onsdag 24/1

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
AMRAP 12 min
3 Push Press (70/45kg)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

Torsdag 25/1
TABATA 

Fredag 26/1
FILTHY 150 Team WOD      

150 box jumps/box step up
150 pull ups/ring row
150 kettlebell swings
150 steps walking lunge (with or without weight)
150 toes to bar/ sit ups
150 push press
150 reversed snowangels
150 wall balls
150 burpees
150 DU/ 450 SU

Söndag 28/1     

Coachens val