Tisdag 13 november 2018

WoD#1:

3 Rounds of
5 Bench Presses @ 70% 1RM 
Rest 30s
30s Pull Up Häng
Rest 30s

WoD #2

EMOTM 18 Minutes (6 Rounds)
First Minute: 
8 Heavy Power Cleans @ 70% 1RM Power Clean (Rx 70/50kg)

Second Minute:
3 Rope Climbs (or 6 Down and Ups)

Third Minute:
8 Heavy Shoulder to Overhead (same bar weight as Cleans)
(Push Press or Split Jerk or Push Jerk)

Nybörjarepass

WoD#1:

5-5-5 Bench Press (Start light and increase each round to a medium heavy 3rd set)
Rest 60-90 seconds between rounds

WoD #2

EMOTM 15 Minutes (5 Rounds)
First Minute: 
6 Power Cleans @ medium weight (Max 20-50kg)

Second Minute:
2 Rope Climbs (or 4 Down and Ups)

Third Minute:
6 Shoulder to Overhead (same bar weight as Cleans)
(Push Press or Split Jerk or Push Jerk)

Seniorpass

WoD#1:

5-5-5 Bench Press
Rest 60-90 seconds between rounds

WoD #2

EMOTM 15 Minutes (5 Rounds)
First Minute: 
8 Hang Cleans @ medium weight (Max 20-50kg)

Second Minute:
8 Weightwd Box Stepups with KB

Third Minute:
8 Push Press

Måndag 12 november 2018

WoD#1:

Build up to a 1RM (Max) Deadlift within 12 minutes

e.g, 5-5-3-1-1-1-1 Dead  Lift @30-50-70-80-90-95-100% of 1RM

WoD #2

17 min AMRAP
10 Burpees
Row OR Bike 10/8 Calories
10 Pull-ups Or 10 Ríng Rows
10 x 7m Shuttle Runs
10 Handstand push-ups (OR Push Press @ 50% 1RM (Rx 50/35kg)

Nybörjarepass

WoD#1:

5-5-5 DeadLift - Start light (ca 50% 1RM) and increase each set if able

WoD #2

14 Min AMRAP
10 Burpees
Row 10/8 calories
10 Pull-ups OR Ring Rows
10 x 7m Shuttle Runs


 

Söndag 11 november 2018

WOD#1
EMOM 12 Minutes
5 Strict Pullups OR 5 Negatives (No Band)
15 Airsquats 

WOD#2

EMOM 12 Minutes

3 Cleans and Jerks @ 60% 1RM C&J (Rx 60/40 kg)
3 Front Squats
3 Ab Rollers with Bar

Nybörjare och TeensPass

WOD#1
EMOM 10 Minutes
4 Strict Pullups OR 4 Negatives (No Band)
12 Airsquats 

WOD#2

EMOM 10 Minutes

3 Clean and Jerks (15-40 kg)
3 Front Squats
6 Situps

Kidspass

WOD#1
EMOM 10 Minutes
4 Pullups OR 4 Ring Rows (No Band)
10 Airsquats 

WOD#2

EMOM 10 Minutes

6 Ryska KB Swings (4-8 kg)
6 Ryska Twists with KB
6 x 5m Shuttle Runs

Lördag 10 november 2018

WoD#1

3 Rounds of: 
4 TurkishGetups (2 per arm) @ 50-70-85% 1RM
Rest 30s
10 Goblet Squats (with same Kettlebell as TGU)
Rest 30s

WoD#2

21-18-15-12-9-6-3 Reps of:
Kettlebell OR Dumbell Snatches (Rx 24/16kg)
Situps
Weighted Back Extensions (Rx 15/10kg)

Team WoD Nybörjare:

Par WoD#1 EOMOTM: 10 minutes:
Within 2 minutes Complete 2 rounds of
4 Power Cleans @ 50% 1RM (Rx 60/40kg)
8 Lateral Burpees over Bar
(UGOIGO: One Round Each)
5 Rounds each. 10 Minutes.

Par WoD#2
5 Rounds of (Share):
2 Rope Climbs OR 4 Down and Ups
10 Deadlifts (30-60kg)
20 Synchronised Air Squats
Time cap: 10 minutes

Fredag 9 november 2018

Par WoD#1 EOMOTM: 12 minutes:
Within 2 minutes Complete 2 rounds of
6 Squat Cleans @ 50% 1RM (Rx 60/40kg)
12 Hand Release Lateral Burpees over Bar
(UGOIGO: One Round Each)
6 Rounds each. 12 Minutes.

WoD#2
Within 2 Minutes perform (Share):
2 Rope Climbs
20 Deadlifts @ 50% 1RM (Rx 100/70kg)
AMRAP Synchronised OH Squats @ 50% 1RM (Rx 40/25kg) (Alternative: Front Squats)
After 2 minutes rest 1 minute and then do 2 minutes more.
Continue until 60 Synched OH Squats are done OR Time Cap of 14 minutes (Max 5 x 2 min. Rounds)
(Swap whenever)

Seniorpass

WoD#1:

5-5-5-5 Hang Power Cleans @ Low weights
Rest 60-90s between sets

WoD#2: 4 x 3 min Tabatas

Air Squats 8x (20s work + 10s rest)
1 min rest

Ryska KB Swings 8x (20s work + 10s rest)
1 min rest

Pushups 8x (20s work + 10s rest)
1 min rest

Row  8x (20s work + 10s rest)

 

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