Kategori: Okategoriserade

Måndag A. Every 3 minutes, for 12 minutes (4 sets) of: Banded Deadlifts x 10 reps @ 45% of 1-RM Rest 30 seconds Weighted Prayer Stretch x 60 seconds Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about […]

V9 27/2-5/3 Måndag: Wod: In a 20 min window 1mile run AMRAP: 10 DB snatch 22,5/15 20 Walking lounge 10 Burpee Rest 5 min In a 20 min window: 2000m row AMRAP: 8 T2b 10 DB Clean ´n Jerk 12 Wall ball 9/6kg Tisdag: Gymnastics: 4 sets of: 8-12 Ring row 8-12 Pike push up […]

V8 20/2-26/2 Måndag: Strength: E3M x 4 Backsquat 10-10-8-8 Tekink: T2b Wod: For time: 75 KB swing 24/16 400m run 75 Wallball Tisdag: Teknik: Dubble unders Wod: AMRAP 18min 20 Thruster 50/37,5 20 Burpee 20 pullup Torsdag: Tabata Fredag: Partner wod: For time 50 Devilspress 22,5/15kg 50 cal Assaultbike 60 DB Snatch 22,5/15kg 40 cal […]

V7 13/2-19/2 Måndag: Strength: E3M x 4 Backsquat 12-12-10-10 Wod: 2:00 on, 2:00 off x5: 15 Thruster 42,5/30 12 Bar facing burpee Max cal assaultbike Tisdag: Lift: 0-10:00 1 Powersnatch 1 Squat snatch 10:00-16:00: EMOM x 6 80-85% of above Wod: 3RFT: 21 T2B 15 Hang power snatch 50/35kg 9 str HSPU Onsdag: Teknik Every […]

V6 Måndag: Strength: Pull up progression, nr 4 av 4 Wod: For time 50 DU 50 DL 50 DU 50 Thruster 50 DU 50 HPC 50 DU 50 Push Jerk Tisdag: Lift: E3M x 5 5 bench press 8 strict pull up Wod: E3M x 5 12 DB Snatch 25/17,5kg 16/14 cal row 12 Box […]

V5 Måndag: Strength: Pull up progression, nr 3 av 4 Wod: 5 RFT: 12 box jump over 9 Hang power clean 6 Push jerk Tisdag: Lift: E3M x 5 6 bench press 7 strict pull up Wod: 2:00 on, 2:00 off x 8 15/12 cal bike 5 DL @50% of max Onsdag: Wod: AMRAP 10 […]

V4 Måndag: Strength: Pull up progression, nr 2 av 4 Wod: E3M x 3: 250m row 25 KB swing (24/16kg Rest 3min E3M x3 20 DU/60 SU 10 burpee 20 DU/ 60 SU 20 walking loung (24/16kg) Tisdag: Lift: 00:00-10:00 Build to a heavy set of: 2 power clean 1 hang squat clean 10:00-16:00 EMOM […]

V3 Måndag: Teknik: Pull up progression, nr 1 av 4 Wod: AMRAP 8 min: Cindy: 5 Pull up 10 Push up 15 Airsquat Tisdag: Lift: E3M x 5 set: 8 bench press 6 strict pull up Wod: E3M x 5 set: 200m run 15 wall ball (9/6kg) 5 hang power clean (80/50kg) Onsdag: Wod: AMRAP […]

Måndag: Lift: E2M x 6 set: Front squat: 5-5-5-4-4-4-Reps Wod: 15-12-9-6-3: Clean `n Jerk (50/35kg) Burpee box jump Tisdag: Lift: E3M x 5 set: 8 bench press 6 strict pullup Wod: 2 rounds: 21/18 cal row 21 Thruster (45/32.5kg) 21 t2b rest 2min between rounds Torsdag: Tabata Fredag: Partner wod: 2 rounds (share reps): 100 […]

Vecka 50 12/12 TABATA 13/12 Lift: Every 2:00 x 6: Back squat 6-6-6-6-6-6 Workout: Every 3:00 x5 20/17 Cal row 12 Dumbbell snatch 22,5/15kg 10 Burpee box jump 14/12 Lift: Every 90 sec x8 1 High hang snatch 1 Hang snatch 1 Snatch Workout: 3 Rounds: 30 Wall Ball 9/6 kg 10 Deadlift 100/70kg Rest […]