Onsdag 26 juni 2019

WoD#1
5-4-3-2-1-1-1 Front Squat (Start light and build up to a heavy last lift)
E.g 40-50-60-70-80-90-100% 1RM
Rest 60-90s between sets

WoD#2
EMOTM 10 min
6 Wallballs (Rx 9/6kg) Advanced: 10/6kg to mans height.
4 Power Cleans @ 60% 1RM (Rx 60/40kg) Advanced: 70/50kg
2 Body Blasters (Scaled: 2 Burpee box jumpovers Advanced: 2 Bar MU)

WoD#3: 8 min AMRAP In Teams of 3:
#1 Run 200m
#2 AMRAP Burpees
#3 Rest

Change After each 200m run.

Nybörjarpass

WoD#1
5-5-5 Front Squats @ Medium weights 1RM
Rest 60s between sets

WoD#2
EMOTM 8 min
6 Wallballs (4-6kg)
4 Power Cleans @ (20-40kg)
2 Burpee box jumpover

WoD#3: 6 min AMRAP In Teams of 3:
#1 Run 200m
#2 AMRAP Burpees
#3 Rest

Change After each 200m run.

 

Tisdag 25 juni 2019

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

WoD #2
15 minute AMRAP
12 Hang Cleans (Rx 40/30kg) Advanced: (50/35kg) 
12 Push Press (Rx 40/30 Kg) Advanced (50/35kg)
12 Burpees over Bar
Run 100m

Nybörjarpass

WoD#1
Snatch Technique - 20 minutes

WoD #2
12 minute AMRAP
10 Kettlebell Swings (8-20kg)
10 Push Press (10-25 Kg)
10 Burpees over Bar
Run 100m

Måndag 24 juni 2019

WoD#1

5-5-5-5 OH Squat.
Start light and build up to a heavy set of 5. eg @ 40-50-60-70% 1RM
(Alternative: 5-5-5-5 FrontSquats)

WoD #2:

60 Double Unders or 60 Mountain Climbers 
50 Wallballs (Rx 9/6 kg) (Advanced: 10/8kg)
40 Toes 2 Bar (Scaled: Knee Raises or V Ups)
30 Pistols OR Wtd Reverse Lunges (Rx 24/16kg) Advanced: Wtd Pistols (16/12kg)
20 Sumo Deadlift Highpulls (Rx 32/20kg) Advanced: 40/28kg
10 Slam Balls (Rx 50/30) Advanced: 60/40kg. 

Then back again - SDHP/Pistols/T2B.....

Time Cap 24 minutes

 

Söndag 23 juni 2019

WoD#1

5-5-5-5 Dead Lifts "Touch and Go" @ Increasing weights (eg 50-60-70-80% 1RM)
Rest 60-90s between rounds

WoD #2: For Time
First: "Cash In" 100 DU (Scaled: 200 SU)
Then:
3 Rounds
4 Heavy Squat Cleans @ 80% 1RM Squat Clean (Rx 80/55kg)
16 Box Jumps (Rx 60/50cm)
4 Rope Climbs (Advanced 2 Legless, Scaled 6 Down and Ups)
16 Toes2Bar (Scaled: 16 V Ups)
Finish with: "Cash Out": 100 DU or 200 SU 
Time Cap 24 minutes

Nybörjarpass

WoD#1
3 Rounds of:
5-5-5 Dead Lifts: Start at a medium weight and increase if able.

WoD #2: For Time
First: "Cash In" 100 Single Unders OR 50 SU
Then:
3 Rounds
4 Power Cleans @ 20-40kg
12 Box Jumps (30-50cm)
4 Down and Ups or 2 Rope Climbs
12 Toes 2 Bar or 12 V Ups
Finish with: "Cash Out": 100 Single Unders OR 50 SU

Time Cap 18 minutes

Kidspass

WoD#1
3 Rounds of:
5-5-5 Dead Lifts Low weights (6-25kg)

WoD #2: For Time
First: "Cash In" 60 Single Unders
Then:
3 Rounds
10 Ryska KB Swings (4-12kg)
10 Box Jumps (30-50cm)
10 Situps
2 Rope Climbs or 4 Down and Ups
Finish with: "Cash Out": 60 Single Unders

Time Cap 15 minutes

Fredag 21 juni 2019

Whitten: 5 rounds for time of:

Share.
1 Works 1 rests

22 KB Swings (Rx 32/20kg)
22 Box Jumps (Rx 60/50cm)
Both Run 400m
22 Burpees
22 Wallballs  (Rx 9/6kg)

Time Cap 40 Minutes

If finished under 40 minutes:
AMRAP Calories Row/Bike/Ski until 40 minutes is up.


 

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