Tisdag 14 augusti 2018

WoD#1

Three rounds of:
5 Front Squat @ 75% 1RM
Rest 60 seconds
15 GHD Situps OR 15 Weighted Situps with Med Ball
Rest 60 seconds

WoD#2

Par WoD - 18 min AMRAP:

2 Rope Climbs OR 4 Down and Ups (at the same time partner does Double unders or Single Unders)
3 Wall Climbs (at the same time partner does Situps)
4 Body Blasters (at the same time partner does Kettlebell Swings Rx 16/12kg)

Swap each exercise so Partner 1 does Rope Climbs at the same time partner 2 does DU/SU then partner 2 does Wallclimbs and partner 1 does situps at the same time and so on.

WoD#1

Three rounds of:
5-5-5 Front Squat @ Low to medium weights
Rest 60-90 seconds between sets

WoD#2

Par WoD - 15 min AMRAP:

1 Rope Climb OR 2 Down and Ups (at the same time partner does Single Unders)
2 Wall Climbs OR 20s Plankan (at the same time partner does Situps)
3 Burpee Box Jumpovers (at the same time partner does Kettlebell Swings Rx 8-12kg)

Swap each exercise so Partner 1 does Rope Climbs at the same time partner 2 does SU then partner 2 does Wallclimbs and partner 1 does situps at the same time and so on.

Måndag 13 augusti 2018

WoD#1

5-5-5-5-5 OH Squats @ 40-50-60-70-80% 1RM OHS (Alternative Front Squats)
Rest 60-90 seconds between sets

WoD#2:

For Time:

21-15-9 Reps of:
Pushpress @ 50% 1RM (Rx 50/35kg)
Knees2Elbows
Time Cap 10 minutes

WoD#3:
7 min AMRAP Ladder
1-2-3-4-5-6-7-8-9-10.... Reps of:
Burpees
Wallballs

Nybörjarpass

WoD#1

5-5-5 OH Squats @ Low to medium weights (Alternative Front Squats)
Rest 60-90 seconds between sets

WoD#2:

For Time:

15-12-9 Reps of:
Pushpress @ (15-30kg)
Knees2Elbows OR V Ups
Time Cap 8 minutes

WoD#3:
6 min AMRAP Ladder
1-2-3-4-5-6-7-8-9-10.... Reps of:
Burpees
Wallballs (4-6kg)

Söndag 12 augusti 2018

WoD#1:
4 sets of
2 Shoulder Press + 2 Push Press + 2 Split Jerks @ 50-60-70-80% 1RM Shoulder Press
(Note: Do all 6 lifts in each set unbroken - do not put the bar down. Increase weight each set)

Rest 90s between sets

WoD#2

Every minute, on the minute, for 16 minutes (4 Rounds):
Minute 1 – 6 x 5m Bear Crawls
Minute 2 - 20 SDHP (24/16kg KB)
Minute 3 – 20 Jumping Airsquats
Minute 4 - 20 GHD Benchpress (Rx 15/10kg)

Scale number of Reps or Weight as require

Nybörjarpass

WoD#1:
5-5-5-5 Split Jerk @ low to medium weights. Increase if able with good technique maintained.
Rest 60-90s between sets

WoD#2

Every minute, on the minute, for 12 minutes (3 Rounds):
Minute 1 – 5 x 5m Bear Crawls
Minute 2 - 15 SDHP (8-16kg KB)
Minute 3 – 15 Airsquats
Minute 4 - 30s Plankan

Scale number of Reps or Weight as require

Lördag 11 augusti 2018

WoD#1

8 Min AMRAP
8 Front Rack Lunges (4+4) @ (Rx 50/35kg)
6 Pushups on the bar
4 Power Snatches @ 60% 1RM (Rx 50/35kg)

WoD#2

8 Min AMRAP
24 Double Unders or 48 Single Unders
18 Back Extensions
Row 12/10 Calories 

WoD # 3
8 Min AMRAP
12 x 7m Shuttles
5 Deadlifts (50% 1RM DL - Rx 100/70kg)
3 Muscle Ups (scaled: 3 Jumping Muscle Ups ) OR 3 Ring Rows + 3 Ring Dips

Rest 3 minutes between WoDs 

Nybörjarpass

WoD#1

6 Min AMRAP
8 Goblet Lunges (4+4) @ (8-20kg KB)
8 Pushups
8 KB Swings @ 60% 1RM (8-20kg KB)

WoD#2

6 Min AMRAP
12 Double Unders or 24 Single Unders
12 Back Extensions
Row 12/10 Calories 

WoD # 3
6 Min AMRAP
10 x 7m Shuttles
5 Deadlifts (30-60kg)
3 Ring Dips

Rest 3 minutes between WoDs 

Fredag 10 augusti 2018

Pair WoD: One works:One Rests: Share

Run 200m Together
100 Jumping Lunges
Run 200m Together
80 Toes 2 Bar (OR 100 V Ups)
Run 200m Together
60 Power Cleans @ 60% 1RM (Rx 60/40kg)
Run 200m together
40 HSPU (OR 60 Hand Release Pushups)
Run 200m together
20 Overhead Squats @ 60% 1RM (Rx 60/40kg) (OR 20 Front Squats @ 50% 1RM)
Run 200m Together




 

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