Lördag 20 oktober 2018

WoD#1

4-4-4-4-4 Front Squat @ 40-50-60-70-80% 1RM 
Rest 60-90s between Sets

WoD#2


20 Burpees
20 KB Swings (Rx 32/20kg)
20 Box Jumps (Rx 60/50cm)
20 Cal Row OR Bike
20 Wallballs (Rx 9/6kg)
20 Snatch @ 60% 1RM (RX 50/35kg)
20 Wallballs
20 Cal Row/Bike
20 Box Jumps
20 KB Swings
20 Burpees

Time Cap 22 Minutes

Nybörjarpass

Team of two: UGOIGO

1. 3 Rounds (Share anyhow)
300 meter run (båda) 
12 Slamballs over shoulder (10-30KG) 
12 Toes2Bar OR Knee Raises

2. 4 Rounds (Share  anyhow)
10 Power Cleans (60/40kg) 
20 Wall Balls (9/6kg) 
40 DU/80 SU

3. Amrap (Alternate rounds)
1 Deadlift (20-40) 
2 Clean
3 front squats
4 burpees over bar

Time: 30 minutes. 
No rest between 1,2, and 3
AMRAP time on 3 is time left of the 30 minutes after 1 and 2.

Fredag 19 oktober 2018

Team of two: UGOIGO

1. 3 Rounds (Share anyhow)
400 meter run (båda)
20 Slamballs over shoulder (Rx 50/30KG) 
20 Toes2Bar

2. 4 Rounds (Share  anyhow)
10 Power Cleans (60/40kg) 
30 Wall Balls (9/6kg)
60 DU/180 SU

3. Amrap (Alternate rounds)
1 Deadlift (60/40)
2 Clean and Jerk (60/40)
3 front squats (60/40)
4 burpees over bar

Time: 35 minutes.
No rest between 1,2, and 3
AMRAP time on 3 is time left of the 35 minutes after 1 and 2.

Senior Pass

WoD#1:

2-2-2-2 Turkish Getups
Rest 60s between rounds

WoD#2

AMRAP 16 Minutes
8 Russian KB Swings (8-16kg)
8 Airsquats
8 Pushpress 10-20kg
8 Cal Row

 

 

Torsdag 18 oktober 2018

WoD#1:

2-2-2-2 Turkish Getups @ 40-60-80-100% 1RM
Rest 60s between rounds

WoD#2

EOMOTM (Every 2 minutes). 4 Rounds (8 minutes)
8 Handstand Pushups (Advanced: Strict) or 5 Shoulder Presses @ 60% 1RM (Rx 50/35kg)
12 Russian KB Swings (Rx 32/20kg)
16 Airsquats

WoD#3

EMOTM (Every Minute). 8 Rounds (8 minutes)
10 Situps (Advanced: Weighted Situps)
10 DB eller KB Snatches (Rx 22,5kg/15kg DB, Rx 24/16kg KB)

Nybörjarepass

WoD#1:

2-2-2-2 Turkish Getups (start at a low weight and increase if able)
Rest 60s between rounds

WoD#2

AMRAP 14 Minutes
4 Handstand Pushups or 8 Hand Release Pushups
8 Russian KB Swings (12-24kg)
12 Situps
16 Airsquats

Onsdag 17 oktober 2018

WoD#1
3 Sets of Max unbroken Ring Muscle Ups
Rest 2 minites between Sets
OR
3 Sets of 5-10 Jumping Muscle Ups or other scaling option
OR
Muscle Up Teknik Träning (From Knees, Negatives, Jumping)
OR
3 sets of Unbroken Chest2Bar/Pullups

WoD#2

4 rounds of:

AMRAP in 3 min of:
9 Deadlifts
6 Hang Cleans
3 Shoulder to Overhead
@ 60% 1RM STOH (Rx 60/40kg)

WoD # 3
Bring Sally Up
Back Squats (Rx 40/25kg)

Rest 1 min between each 3 min round.

Nybörjarpass

WoD#1
5-5-5 Negative Ring Dips as slow as possible on downward phase.

WoD#2

3 rounds of:

AMRAP in 3 min of:
9 Deadlifts @ (15-40 kg)
6 Hang Cleans
3 STOH (same weight)

WoD#3

Bring Sally Up
Airsquats

Rest 1 min between each 3 min round.

Tisdag 16 oktober 2018

WoD#1

5 Rounds of:

10 OH Squats @ 50% 1RM OHS (Rx 45/30kg)
OR Front Squats @ 40% 1RM FS

Rest 1 minute between sets

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 Power Cleans
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 OR 25 DU
25 Ring Rows
25 Back Extensions
25 Box Jumps
25 Power Cleans
25 Reverse Lunges
25 Burpees

Break every 2 minutes and perform 25 Mountain Climbers OR 25 DU

Time Cap 16 minutes

Senior Pass

WoD#1
3 Rounds of:

8 Goblet Squats @ 8-12kg

Rest 60s between Rounds 

WoD#2: For Time:

3 Rounds of

10 Cal Bike
10 Ring Rows
10 Back Extensions
10 Box Stepups
10 Dead Lifts (20-40kg)
10 Situps
10 Pushups


Time Cap 18 minutes

 

Visar 1 till 5 av totalt 289 inlägg