Måndag 25 september 2017

WoD#1

Every other Minute on the Minute (4 rounds- 8 minutes of)
2 Deadlifts + 2 Power Cleans + 2 Push Press + 2 Split Jerks @ 70% 1RM Split Jerk (Rx 70/50kg)
(Note: Do all 8 lifts in each set withot letting go of the bar)

WoD#2

4 rounds for time with same Kettlebell

2 Turkish Getups (1 per arm)
30m "Bottoms Up" Kettlebell Carry (Change arms after 15m)
12 KB Clean & Jerks (6+6)
30m Walking Lunges with KB
12 Russian Twists with KB

Time Cap 20 minutes (Rx 24/16kg KB)

Söndag 24 september 2017

WoD#1
3-3-3-3-3 Front Squat
Start at 50% and increase up to a 3RM Front Squat
Rest 60-90s between sets

WoD#2
Four rounds of:
20 Airsquats
15 GHD Situps or 15 Wtd Butterfly Situps
10 Handstand Push-Ups OR 10 Pushpress @ 60% 1RM (Rx 60/40kg)
Time Cap 12 minutes

WoD#3
Every Minute on the Minute: 6 Minutes (2 Rounds)

Minute 1: Max Ring Dips
Minute 2: Max KB Swings (Rx 24/16kg)
Minute 3: Max Double Unders or Single Unders

Nybörjarpass

WoD#1
5-5-5 Front Squat @ medium weights (Increase only if technique is good)
Rest 60-90s between sets

WoD#2
Four rounds of:
20 Airsquats
15 GHD Situps or 15 Wtd Butterfly Situps
10 Handstand Push-Ups OR 10 Pushpress @ (20-40kg)
Time Cap 16 minutes

Familjpass

WoD#1
Five rounds of:
16 Airsquats
12 Situps
8 Hand Release Push-Ups
Time Cap 15 minutes

WoD#3
Every Minute on the Minute: 6 Minutes (2 Rounds)

Minute 1: Max Ring Rows
Minute 2: Max Russian KB Swings (4-8kg)
Minute 3: Max Single Unders

 

Lördag 23 september 2017

WoD #1:

15 Min Snatch Teknik with low to medium weights (up to 60% 1RM)

WoD#2
17 min AMRAP

6 Power Snatch @ 60% 1RM (Rx 50/35kg)
9 Pullups OR 9 Ring Rows
12 Wallballs (Rx 9/6kg)
15 Box Jumpovers

Nybörjarepass

1. Snatch Technique 15 minutes 

2. 15 min AMRAP

4 Snatch @ (10-30kg)
6 Pullups OR Ring Rows
8 Wallballs (4-6kg)
10 Box Jumpovers (30-45cm)

Fredag 22 september 2017

In Pairs (One works/one rests) 
Share Anyhow:
80m Buddy Carry

48-36-24-12 Reps of:
Hang Cleans (Rx 60/40kg)
Lateral Burpees
C2B/Pullups

8 Burpee Ropeclimbs (Swap after each one)

12-24-36-48 Reps of:
Dead Lifts (Rx 100/70kg)
Wallballs (Rx 9/6kg)

100 Calorie Assault Bike OR Row

 

Torsdag 21 september 2017

WoD#1

3 Rounds with Kettlebell or Dumbbell
10 Kettlebell Shoulder Press (5 per side) Rx 20/12kg 
10 Weighted Pullups (OR 10 Negatives) @ 50% 1RM Wtd Pullup
Rest 30s between rounds

WoD#2

7 Rounds For Time
7 Power Cleans (Rx 40/27,5kg)
7 Thrusters (Rx 40/27,5kg)
7 Burpees over Bar
Time Cap 21 minutes

Nybörjarpass

WoD#1

3 Rounds with Kettlebell or Dumbbell
8 Kettlebell Shoulder Press (5 per side) 4-12kg 
8 Negative Pullups
Rest 30s between rounds

WoD#2

6 Rounds For Time
6 Power Cleans (Rx 15-30kg)
6 Thrusters (Rx 15-30kg)
6 Burpees over Bar
Time Cap 18 minutes

 

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