Lördag 18 november 2017

WoD#1:
3 sets of
2 Push Press + 2 Push Jerk + 2 Split Jerks @ 50-60-70% 1RM Push Press
(Note: Do all 6 lifts in each set unbroken - do not put the bar down, you can rest bar on the shoulders)

Rest 90s between sets

WoD#2

AMRAP in 18 min of:

4 Body Blasters Or 8 Burpee Box Jumpovers
8 x 10m Shuttles
12 GHD Bench Press (Rx 15/10kg Bar) Scale to Stick if needed

Nybörjare Pass

WoD#1:
3 sets of
2 Shoulder Press + 2 Push Press + 2 Push Jerk @ increasing Weights (start with 15-20kg Bar and increase if able.  (Note: Do all 6 lifts in each set unbroken - do not put the bar down, you can rest bar on the shoulders)

Rest 90s between sets

WoD#2

AMRAP in 15 min of:

3 Body Blasters OR 6 Burpee Box Jumpovers
6 x 10m Shuttles
9 GHD Bench Press (With stick or 6-10kg bar) OR 20s Plankan 

Fredag 17 november 2017

Team Friday

Pair WoD#1
Partner 1 Rows (800m/700m)
Partner 2 does AMRAP Handstand Pushups until Partner 1 completes row.
Rest 1 minute then swap

Pair WoD#2

Partner 1 Does 50 Burpees
Partner 2 does AMRAP Rope Climbs
Rest 1 minute then swap

Pair WoD 3
Partner 1 Does 200 DU 0r 300 SU
Partner 2 does AMRAP Situps
Rest 1 minute then swap

Rest 2 minutes between WoDs
Time Cap 4 minutes each partner (ie 4+4+1=9 minutes each WoD)

Torsdag 16 november 2017

WoD #1:

3-3-3-3 Touch and Go Snatch (Advanced: Squat Snatch) 
@ 50-60-70-80% 1RM
Rest 60-90s between sets

WoD #2

16 minute AMRAP:

8 Weighted Stepups på Box with Kettlebell (Rx 24(16kg till 60/50cm)
6 Chest2Bar Pullups (or Pullups)
4 Burpees  
2 Wall Climbs

Nybörjarepass

WoD #1:
5-5-5 Power Snatch 
@ lighter weights
Rest 30-60s between lifts as needed.

WoD #2 

12 minute AMRAP:

8 Weighted Stepups på Box (with Kettlebell 8kg-12kg to 30-45cm Box))
6 Pullups OR Ring Rows
4 Burpees
1 Wall Climb OR 15s Plankan

Onsdag 15 november 2017

WoD#1:

1 Front Squat every 60s  
Start at 50% 1RM and increase weight by ca 10% 1RM per minute
Lift in groups of 2 or 3 and help with weights 
Continue until failure (Max 10 minutes)

WoD#2

Reverse Ladder 10-9-8-7-6-5-4-3-2-1 Reps
Ring Dips
Goblet Squats (Rx 24/16kg)
Toes2Bar OR V Ups
Broad Jumps (Rx 180/150cm)

Time Cap 20 minutes

Nybörjarpass

WoD#1:

5-5-5 Front Squat   @ medium weights (increase if set if able with good technique)
Rest 60s between sets

WoD#2

Reverse Ladder 9-8-7-6-5-4-3-2-1 Reps
Ring Dips
Goblet Squats (8-16kg)
Toes2Bar OR Knee Raises OR V Ups
Broad Jumps (100-150cm)

Time Cap 17 minutes

Tisdag 14 november 2017

WoD#1:

3 Rounds of
5 Bench Presses @ 70% 1RM 
Rest 30s
5 Clap Pushups (Scale to Knee Clap Pushups if needed)
Rest 60 seconds 

WoD #2

EMOTM 18 Minutes (6 Rounds)
First Minute: 
6-8 Heavy Power Cleans @ 70% 1RM Power Clean (Rx 70/50kg)

Second Minute:
2-3 Rope Climbs (or 4-6 Down and Ups)

Third Minute:
6-8 Heavy Shoulder to Overhead (same bar weight as Cleans)
(Push Press or Split Jerk or Push Jerk)

Nybörjarepass

WoD#1:

5-5-5 Bench Presses (Start light and increase each round to a medium heavy 3rd set)
Rest 60-90 seconds between rounds

WoD #2

EMOTM 15 Minutes (5 Rounds)
First Minute: 
6 Power Cleans @ medium weight (Max 20-50kg)

Second Minute:
1-2 Rope Climbs (or 2-4 Down and Ups)

Third Minute:
6 Shoulder to Overhead (same bar weight as Cleans)
(Push Press or Split Jerk or Push Jerk)

 

Visar 1 till 5 av totalt 320 inlägg