Söndag 23 september 2018

WoD#1
3-3-3-3-3 Front Squat
Start at 50% and increase up to a 3RM Front Squat
Rest 60-90s between sets
Time Cap 12 minutes

WoD#2
Four rounds of:
20 Airsquats
15 GHD Situps or 15 Wtd Butterfly Situps
10 Handstand Push-Ups OR 10 Pushpress @ 60% 1RM (Rx 60/40kg)
Time Cap 12 minutes

WoD#3
Every Minute on the Minute: 6 Minutes (2 Rounds)

Minute 1: Max Ring Dips
Minute 2: Max KB Swings (Rx 24/16kg)
Minute 3: Max Double Unders or Single Unders

Nybörjarpass

WoD#1
5-5-5 Front Squat @ medium weights (Increase only if technique is good)
Rest 60-90s between sets

WoD#2
Four rounds of:
16 Airsquats
12 GHD Situps or 12 Wtd Butterfly Situps
8 Handstand Push-Ups OR 8 Pushpress @ (20-40kg)
Time Cap 12 minutes

WoD#3
Four Rounds of (6 minutes)

20s Ring Dips
20s KB Swings (8-16kg)
20s Single Unders OR Double Unders
Rest 10s between exercises (Use tabata clock)

Kidspass

WoD#1
Five rounds of:
10 Airsquats
8 Situps
6 Hand Release Push-Ups
Time Cap 15 minutes

WoD#2
Four Rounds of (6 minutes)

20s Ring Rows
20s Ryska KB Swings (8-16kg)
20s Single Unders OR Double Unders
Rest 10s between exercises (Use tabata clock)

Teenspass

WoD#1: EOMOM 10 Minutes (5 Rounds)
4 Front Squats + 4 Front Rack Lunges @ 60% 1RM Front Squat
(15-40kg)

WoD#2: For Time:
Buy In: Run 400m + 50 SU (Or 100 SU)
Then 5 Rounds of
10 Weighted Situps with Med Ball 4-8kg
10 DB Snatches (5-15kg)
10 Pushups (scale to knees)
10 Slamballs over Shoulders (20-30kg Slamball OR 10kg Wallball)
Buy Out: Run 400m
Time Cap: 20 Minutes

 

Lördag 22 september 2018

WoD #1: 4 Rounds of:
3 Power Snatches + 5 OHS @
40-50-60-70% 1RM Snatch
Rest 60-90s between rounds
(Alternative: Power Cleans + Front Squat)

WoD#2 5 Rounds of:
Every 3 minutes complete:
6 Front Squats @ 50% 1RM (Rx 70/50kg)
9 Pullups OR 9 Ring Rows
12 Wallballs (Rx 9/6kg)
15 Box Jumpovers (Rx 60/50cm)
*Rest for the remainder of the 3 minutes

Nybörjare Teampass

Sabina's Surprise Team WoD

Fredag 21 september 2018

Team WoD

A Sabina Surprise!
Be prepared for the unknown and unknowable!!

Seniorpass

WoD#1
2-2-2-2 Turkish Getups (with no or low weights: 4-8kgs)
Rest 60s between sets

WoD#2

AMRAP in 15 min of 1-2-3-4-5-6-7-8-9-10.... Reps

Ring Rows
Box Stepups (30-45cm)
Push Press (15-40kg)
Back Extensions

Torsdag 20 september 2018

WoD#1

3 Rounds with Kettlebell or Dumbbell
10 Shoulder Press (5 per side) Rx 22,5/15kg 
10 Strict Pullups (OR 10 Negatives)
Rest 60s between rounds

WoD#2

8 min AMRAP
8 Squat Cleans @ 60% 1RM (Rx 60/40kg)
8 Pushups on Bar

WoD#3

8 min AMRAP
8 Pushpress @ 60% 1RM (Rx 60/40kg)
8 Burpees over Bar

Nybörjarpass

WoD#1

3 Rounds with Kettlebell or Dumbbell
8 Shoulder Press (5 per side) 5-15kg 
8 Negative Pullups
Rest 30s between rounds

WoD#2

6 min AMRAP
6 Power Cleans (20-40kg)
6 Pushups on Bar

WoD#3

6 min AMRAP
6 Pushpress (20-40kg)
6 Burpees over Bar

Onsdag 19 september 2018

WoD#1
5-4-3-2-1-1 Thrusters @
50-60-70-80-90-100% 1RM Thruster (Find your 1RM)
Rest 60-90s between sets

WoD#2

AMRAP in 18 min of 1-2-3-4-5-6-7-8-9-10-11.... Reps

Ring Dips
Box Jumps (Rx 60/50cm)
Thrusters @ 60% of today's 1RM (Rx 60/40kg)
Weighted Back Extensions (Rx 20/15kg)

Nybörjarpass

WoD#1
5-5-5 Thrusters @ Medium weights
Rest 60-90s between sets

WoD#2

AMRAP in 15 min of 1-2-3-4-5-6-7-8-9-10.... Reps

Ring Dips
Box Jumps (30-45cm)
Thrusters (15-40kg)
Back Extensions

 

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