Onsdag 11 juli 2018

WoD#1

2-2-2-2-2 Turkish Getups (1 per arm) @ 40-55-70-85-100% 1RM
Rest 60s between sets

WoD#2: Hell's Bells

4 rounds for time with same Kettlebell

12 KB Swings
Run 100M with KB
12 KB Cleans (6 per arm)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6 per arm)
Run 100M without KB
(Rx 24/16kg) 

Time Cap 24 minutes

Nybörjarpass

WoD#1

2-2-2-2 Turkish Getups (1 per arm) @ Low weights
Rest 60s between sets

WoD#2: 

3 rounds for time with same Kettlebell (8-16kg)

12 KB Swings
Run 100M with KB
12 KB Cleans (6 per arm)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6 per arm)
Run 100M without KB

Time Cap 21 minutes

Tisdag 10 juli 2018

WoD#1

1-1-1-1-1-1-1-1 Clean & Jerk @ Increasing Weights
Start around 50% 1RM Clean & Jerk and build up to find today's Max (1RM) 
Rest 60-90s between lifts

Time Cap 12 minutes

WoD#2

In Pairs
4 min AMRAP
Double Unders (or Single Unders or Mountain Climbers) 
Swap every 20 Reps (40 SU/20 MC)

WoD#3

In Pairs
4 min AMRAP
Handstand Pushups (OR Medium-Heavy Shoulder Presses @ 60% 1RM: Rx 50/30kg)
Swap every 5 Reps

WoD#4

In Pairs
4 min AMRAP
Situps
Swap every 10 Reps

Nybörjarpass

WoD#1

15 minutes of Clean & Jerk technigue @ Low to medium Weights

Time Cap 12 minutes

WoD#2

In Pairs
3 min AMRAP
Mountain Climbers
Swap every 16 Reps

WoD#3

In Pairs
3 min AMRAP
Handstand Pushups (OR Medium-Heavy Shoulder Presses: 10-30kg)
Swap every 4 Reps

WoD#4

In Pairs
3 min AMRAP
Situps
Swap every 8 Reps

Måndag 9 juli 2018

WoD #1:

EMOTM 10 Minutes
5 "Slow Touch and Go" Deadlifts @ 70% 1RM

WoD#2:

Cash In: Run 800m or Row 800/700m
Then 5 rounds of:
10 Knees2Elbows
10 Thrusters (Rx 45/30kg)
10 Weighted Back Extensions (Rx 15/10kg)
Cash Out: Run 800m or Row 800/700m

Time Cap 24 minutes

WoD #1:


5-5-5 "Slow Touch and Go" Deadlifts @ Medium weight

WoD#2:

Cash In: Run 600m or Row 600/500m
Then 5 rounds of:
8 Knees2Elbows
8 Thrusters (15-30kg)
8 Back Extensions
Cash Out: Run 600m or Row 600/500m

Time Cap 20 minutes

Söndag 8 juli 2018

WoD #1

3 Rounds
10 Overhead Squats @ 50% 1RM OHS (Rx 45/30kg)
10 Chest to Bar Pullups OR Pullups
Rest 60s between rounds
* Aim to complete both exercises unbroken each round

WoD#2: For Time - Complete the following:

First: Row (300m/250m)
Then: 3 Rounds of:
10 V Ups
10 Back Extensions

First: 40 Mountain Climbers
Then 3 Rounds of:
10 Ring Rows
10 Pushups

First: 15 Burpees
Then 3 Rounds of:
10 Goblet Squats (32/20kg)
10 Box Jumps (Rx 60/50cm)

First 50 Double Unders (OR 100 SU)
3 Rounds
10 KB Snatches (Rx 24/16kg)
10 Jumping Lunges

Time Cap 20 minutes

Nybörjarpass

WoD #1

3 Rounds
8 Overhead Squats (6-30kg) Or 8 Front Squats (15-50kg)
8 Pullups
Rest 60s between rounds

WoD#2 

For Time - Complete the following:

First: Row (300m/250m)
Then: 3 Rounds of:
10 V Ups
10 Back Extensions

First: 40 Mountain Climbers
Then 3 Rounds of:
10 Ring Rows
10 Pushups

First: 15 Burpees
Then 3 Rounds of:
10 Goblet Squats (8-16kg)
10 Box Jumps (30-45cm)

Time cap: 15 minutes

Lördag 7 juli 2018

WoD #1
3-3-3-3-3 Back Squats @ 50-60-70-80-90% 1RM
Rest 60-90s between sets 

WoD#2 AMRAP 18 min 

5 Burpee Box Jump-Overs (RX 60/50cm)
10 Deadlifts @ 50% 1RM (Rx 100/70kg) 
15 Ring Rows
20 Goblet Squats (Rx 24/16kg)
25 Double-Unders or 25 Mountain Climbers

Nybörjarpass

WoD #1
5-5-5 Back Squats start with a light-medium weight and build up to a medium-heavy weight
Rest 60-90s between sets 

WoD#2 AMRAP 15 min 

4 Burpee Box Jump-Overs (30-45cm)
8 Deadlifts (30-60kg) 
12 Ring Rows
16 Goblet Squats (Rx 8-16kg)
20 Mountain Climbers

 

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