Tisdag 17 oktober 2017

WoD#1

50 Synchronized OH Squats @ 50% 1RM OHS
OR Front Squats @ 40% 1RM FS

WoD#2: For Time:

30 Double Unders or 30 Mountain Climbers
30 Pullups or 30 Ring Rows
30 Back Extensions (Weighted 15/10kg)
30 Box Jumps
30 Ring Dips
30 Pistols or Reverse Weighted Lunges (Rx 24/16kg)
30 Burpees

Break every 2 minutes and perform 30 DU or 30 Mountain Climbers

Time Cap 20 minutes

Nybörjare Pass

WoD#1
3 Rounds of:

8 OH Squats @ 6-25kg OR 8 Front Squats @ 20-40kg

Rest 60s between Rounds 

WoD#2: For Time:

25 Mountain Climbers
25 Ring Rows
25 Back Extensions
25 Box Jumps
25 Ring Dips
25 Reverse Lunges
25 Burpees

Break every 2 minutes and perform 25 Mountain Climbers

Time Cap 16 minutes

Måndag 16 oktober 2017

WoD#1
5-3-1-1-1-1 Push Press @ 30-50-70-80-90-100% 1RM (Find your 1RM Max for today)
Rest 60-90s between sets

WoD#2
8 Rounds
30s Wallballs (Rx 9/6kg)
30s Sit Ups
30s KB Swings (Rx 24/16kg)
Rest 30s between Rounds

Nybörjarpass

WoD#1
 5-5-5 Push Press @ 50-60-70% 1RM
(Start with a medium-light weight and try to increase each set)
Rest 60-90s between sets

WoD#2
6 Rounds
30s Wallballs (4-6kg)
30s Sit Ups
30s KB Swings (Rx 8-16kg)
Rest 30s between Rounds

Söndag 15 oktober 2017

WoD# 1: 7 minute AMRAP:

1 Bench Press (60% 1RM)
1 Chest2Bar/Pullup (Advanced: Muscle-Ups)
2 Bench Presses
2 Pullups
then 3, 4, 5..

WoD# 2: 7 minute AMRAP:
3 Power Snatches (70% 1RM Snatch)
6 Toes to Bar OR V Ups
9 Box Jumps

WoD# 3: 7 minute AMRAP:
2 Thrusters  Rx 50/35kg 
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
then 8, 10, 12...

Nybörjarpass

WoD# 1: 6 minute AMRAP:

1 Bench Press @ medium weight
1 Ring Row
2 Bench Presses
2 Ring Rows
then 3, 4, 5..

WoD# 2: 6 minute AMRAP:
2 Power Snatches @ 15-30kg
4 Knee Raises
6 Box Jumps (30-45cm)

WoD# 3: 6 minute AMRAP:
1 Thrusters  Rx 50/35kg 
1 Burpees Over the Barbell
2 Thrusters
2 Burpees Over the Barbell
3 Thrusters
3 Burpees Over the Barbell
then 4, 5, 6...

Familjpass

WoD# 1: 5 minute AMRAP:

1 Push Up
1 Ring Row
2 Pushups
2 Ring Rows
then 3, 4, 5..

WoD# 2: 5 minute AMRAP:
4 Russian KB Swings @ 4-12kg
4 V Ups
4 Box Jumps (30-45cm)

WoD# 3: 5 minute AMRAP:
1 situp
1 Burpee
2 Situps
2 Burpees
3 Situps
3 Burpees
then 4, 5, 6...

Lördag 14 oktober 2017

WoD#1:

4-4-4 Turkish Getups @ 40-60-80% 1RM (2 per arm)

Rest 60s between sets 

WoD#2
Choose between:

1. 8 Minute Tabata Rower for Calories
2. 8 Minute Tabata Assault Bike for Calories
3. 8 Minute Tabata 7m Shuttle Runs

WoD#3:

AMRAP in 12 minutes of:

1 Rope Climb OR 2 Down and Ups
10 Pushups
10 GHD Situps OR Weighted Situps with Med Ball

Nybörjarepass

WoD#1:

2-2-2-2 Turkish Getups (1 per arm): Start with a low weight and increase weight if possible.

Rest 60s between sets 

WoD#2
Choose between:

1. 4 Minute Tabata Rower for Calories
2. 4 Minute Tabata Assault Bike for Calories
3. 4 Minute Tabata 7m Shuttle Runs

WoD#3
AMRAP in 10 minutes of:

1 Rope Climb or 2 "Down and Ups"
8 Pushups
8 GHD Situps or 12 Situps

Fredag 13 oktober 2017

Par WoD

Share in teams of 2: One works one rests

30-20-10
Pullups (Or Ring Rows)
Thrusters (Rx 40/25kg)
Burpee Box Jumps (Rx 60/50cm)

Then: Run 400m with Medicine Ball (Rx 9/6kg) (together)

1 Round
50 Wall Balls (Rx 9/6kg)
50 KB Swings (Rx 24/16kg)
50 Goblet Squats (Rx 24/16kg)

Then: Run 400m with Med Ball (together) 

30-20-10
Burpees over Partners
Push Press (Rx 40/25kg)
Partner Situps with Medicine Ball

Then: Run 400m with Medicine Ball (together)

Time Cap 35 minutes

 

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