DAGENS WOD

Workout of the Day

Torsdag 15/4

Wod
0-7 min Amrap
10 cal
8 Stoh Db X1 22,5/15kg
6 Burpees to plate

1 min rest

8-15 min Amrap ( riggen )
9 WB
6 Hr push ups
3 Body blaster

1 min rest

16 -23 min Amrap
25 Du / 50 Su
10 cal
6 Db Thruster X1 22,5/15kg

1 min rest

24-31 min Amrap ( ute )
200 m Run
10 Box jump
10 m Bearcraawl
10 min Oh Lunges with plate

Core burner
10-9-8-7-6-5-4-3-2-1
Sit-ups ( Weighted )
V-ups

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9 1

Onsdag 14/4

Strength
1 Power Snatch + 2 Ohs
Build up to daily max in Complex

Wod
24-18-12-6
Kb-swing
Push press
Box jump

Time cap 15min
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33 1

Weightlifting / Strength
Emom 12 min (HEAVY)

Min 1) 10 Double Db / Kb Power Clean
Min 2) 10 Double Db / Kb snatch
Min 3) 10 Double Db / Kb Thruster

WOD:
5 rounds:
5 Burpees to plate
14 Double DB front rack lunge, 2x 7.5-22.5kg 10 TTB / Straight Leg to 90° / Sit-up
5 Devil’s press, 2x 7.5-22.5kg

Time cap = 20 min
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36 0

Måndag 12/4

Strength
Power Clean
3x3 80%
2x2 85%
3x1 90-100%

Wod 4 Rounds ( 18min )
3min on 2 min off
50 DU / 125 SU
20 V-ups
Amrap
Rounds 1 Thruster
Rounds 2 FR Lunges
Rounds 3 Power Clean
Rounds 4 Power Snatch
50/35kg

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71 0

Team Söndag 11/4

Wod

30 Rounds
1 Squat Snatch / Power Snatch
2 Oh squat / Back squat
3 Burpees box jump
50/35kg

20 Rounds
2 Squat Clean
3 Front squat
4 Box jump
55/40kg

10 Rounds
3 Thruster
4 One arm Devilpress 22,5-15kg
5 Burpees over bar
60/45kg

Amrap ( Every other exercise )
10 Db Snatch 22,5/15kg
10 Db Oh Lunges 22,5/15kg
10 DL 60/45kg

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50 6

Lördag 10/4

Strength
Squat Clean
Every 90 sec x6
Build up to daily 3RM

Wod
Amrap 16 min

10 Clean & Jerk
8 Thruster
10 Push press
8 Pullups
200m Run

42,5-15kg

Utepasset

200 m run
20 DB hang squat clean (2 DB)
20 burpees
20 cal
20 HR push ups

400 m run
15 DB hang squat clean
15 burpees
15 cal
15 HR push ups

600 m run
10 DB hang squat clean
10 burpees
10 cal
10 HR pushups

400 m run
5 DB hang squat clean
5 burpees
5 cal
5 HR push ups

200 m run

Amrap 35 min
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39 2

Fredag 9/4

Team fredag😉
Share anyhow
30 Hang Clean and Jerk
60 pull ups
90 Wallballs
25 Hang Clean and Jerk
50 HSPU/hand release pushups
75 Boxjump
20 Clean and Jerk
40 Burpees over bar
60 Cal /ski/row / 600m Run
10 Clean and Jerk
20 Devilpress 2x 22,5/15 kg
30 BMU/C2B/pull-ups/jumping pull-ups.
Timecap: 43min

Nivå
1 25/35. 30/40. 40/50
2 30/40. 35/50. 45/60
3 35/45. 40/60. 50/70
4. 40/50. 45/70. 60/80

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40 0

Torsdag 8/4

Wod

50 Box jump / step up
50 Lunges
50 Sit-ups
500m Row / ski / Run 1000m Bike
50 Air squat
50 DU / 120 SU
50 Db Snatch 1x 22,5/15kg
500m Row / ski / Run 1000m Bike
50 Lunges
50 Db push press 1x 22,5/15kg
50 Burpees

Amrap 35 min
Dela Box halva gänget börjar med box jump och andra halvan börjar med Lunges

Core burner
4 Rounds
30 Flutter kicks ( 1/1 )
30 sek Weighted plank w plate
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48 0

Onsdag 7/4

Strength
Sumo Deadlift hight pull
5x5 find your daily 5 RM

Wod
20 min Amrap
20 Hr push ups
30 DL 60/40kg
40 Sit-ups
50 DU / 120 SU

1 min rest between Rounds

Ute passet

5-10-15-10-5
One arm Devilpress
Burpee Box jump

3 Rounds
10 Wb
15 cal
20 OH lunges w DB
200m Run

21-15-9-6-3
KB swing
Goblet squat

Cash out 400m Run

Time cap 35 min
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39 0