Måndag 22 januari 2018

WoD#1
Pair WoD
5 min AMRAP
5m HS Walk OR Sideways HS Walk (against Wall) OR 10m Crab Crawl 
One works one rests
Swap after 5m (HS Walk) OR 10 meters Crab Crawl

WoD#2

5 min AMRAP
Double Unders OR Single Unders
One works one rests
Swap after 20 DU OR 40 SU

WoD#3

12 Thrusters  @ 50% 1RM (Rx 50/35kg)
4 Rope Climbs or 8 Down and Ups
9 Thrusters  @ 50% 1RM (Rx 50/35kg)
3 Rope Climbs or 6 Down and Ups
6 Thrusters  @ 50% 1RM (Rx 50/35kg)
2 Rope Climbs or 4 Down and Ups
3 Thrusters  @ 50% 1RM (Rx 50/35kg)
1 Rope Climbs or 2 Down and Ups

Time Cap 15 minutes

Nybörjarepass

WoD#1
Pair WoD
4 min AMRAP 
10m Crab Crawl 
One works one rests
Swap after 10 meters

WoD#2

4 min AMRAP
Double Unders OR Single Unders
One works one rests
Swap after 10 DU OR 30 SU

WoD#3

12 Thrusters  @ (10-30kg)
4 Rope Climbs or 8 Down and Ups
9 Thrusters
3 Rope Climbs or 6 Down and Ups
6 Thrusters
2 Rope Climbs or 4 Down and Ups
3 Thrusters
1 Rope Climbs or 2 Down and Ups

Time Cap 15 minutes

Söndag 21 januari 2018

WoD#1

3-3-3-3-3 Back Squats @ 50-60-70-80-90% 1RM
Rest 60-90s between sets

WoD #2:

10-9-8-7-6-5-4-3-2-1 Reps of:
Handstand Pushups OR 2x HR Pushups (20-18-16....2 Reps)
GHD Situps (or Weighted BF Situps)
Box Jumps (Rx 60/50cm)
Goblet Squats (Rx 32/24 KG) 
Time Cap 20 Minutes

Nybörjarpass

WoD#1

5-5-5 Back Squats: Start light and build up if able.
Rest 60-90s between sets

WoD #2:

9-8-7-6-5-4-3-2-1 Reps of:
Handstand Pushups OR 2x Pushups (20-18-16....2 Reps)
GHD Situps (or Weighted BF Situps)
Goblet Squats (8-24KG)
Box Jumps (30-45cm) 
Time Cap 16 Minutes

Familjepass

WoD#1

Bring Sally Up: Air Squats

10-9-8-7-6-5-4-3-2-1 Reps of:
Pushups
Situps
Box Jumps
Goblet Squats (4-8 KG) 
Time Cap 16 Minutes

Lördag 20 januari 2018

Filthy Fifty

For time:

50 Box jumps (60/50cm)
50 Jumping pull-ups
50 Kettlebell swings (16/12 kg)
50 steps Walking Lunge
50 Knees to elbows
50 Push press (20/15 kg)
50 Back extensions
50 Wall ball shots (9/6kg)
50 Burpees
50 Double unders OR 100 SU

Time Cap 30 minutes

Nybörjarpass

For time:

30 Box jumps (30-45cm)
30 Jumping pull-ups
30 Kettlebell swings (8-12 kg)
30 steps Walking Lunge
30 Knees to elbows or Knee Raise or V Ups
30 Push press (10-20 kg)
30 Back extensions
30 Wall ball shots (4-6kg)
30 Burpees
60 Single unders

Time Cap 20 minutes

Fredag 19 januari 2018

Team of 2

4 rounds each of:
4 Power snatch (Rx 50/35) 60% 1RM
4 overheadsquats
4 overhead lunges

100 boxjumps

5 rounds each of:
3 clean n jerk (Rx 70/50kg) 70% 1RM
6 burpees over bar
12 alt. DB/kbsnatch (Rx 24/16kg)

100 wallballs (9/6kg)

6 rounds each of:
6 hspu
30 du/ 60 su

100cal bike/row

Seniorpass

WoD#1

Three rounds of:
5 Bench Press @ Light to medium weights
Rest 90 seconds between rounds

WoD#2

4 rounds for time

10 Goblet Squats
20m Bottoms Up Kettlebell Carry (Change arms after 10m)
10 Russian Twists with KB
Row (or Cycle) 16/12 Calories
(Rx 4-12kg KB)
Time Cap 20 minutes

Torsdag 18 januari 2018

WoD#1

Three rounds of:
5 Bench Press @ 75% 1RM Bench Press
Rest 20 seconds
5 Clap Pushups (Scale to Knees) 
Rest 60 seconds between rounds

WoD#2

5 rounds for time (with same Kettlebell)

2 Turkish Getups
30m Bottoms Up Kettlebell Carry (Change arms after 15m)
12 Russian Twists with KB
Row (or Cycle) 20/16 Calories
(Rx 24/16kg KB)
Time Cap 18 minutes

Nybörjarepass

WoD#1

Three rounds of:
5 Bench Press @ Light to medium weights
Rest 90 seconds between rounds

WoD#2

4 rounds for time (with same Kettlebell)

2 Turkish Getups
20m Bottoms Up Kettlebell Carry (Change arms after 10m)
10 Russian Twists with KB
Row (or Cycle) 16/12 Calories
(Rx 12/8kg KB)
Time Cap 16 minutes

 

Visar 1 till 5 av totalt 22 inlägg