Måndag 19 februari 2018

WoD#1:

First Hang Squat Snatch Technique (8 Minutes)

5-5-5-5 Hang Squat Snatch (Alternative: Hang Power Snatch) @ 
30-40-50-60 % 1RM (Light to Medium Weights with technique focus)

WoD#2:
5 Rounds for time:
10x7m Shuttles
10 Power Cleans @ 60% 1RM Power Clean (Rx 60/40Kg)
10 Toes to Bar
10 Hand Release Pushups

Time Cap 15 minutes

Nybörjarepass

WoD#1:

Hang Snatch Technique with low weights (15 minutes)  

WoD#2:
5 Rounds for Time
8 x 7m Shuttles
8 Kettlebell Swings (8-20kg)
8 Toes to Bar OR Hanging Knee Raises OR Vups
8 Hand Release Pushups

Time Cap 12 minutes

Söndag 18 februari 2018

WoD#1

5-4-3-2-1-1 Bench Press @
50-60-70-80-90-100% 1RM
Rest 60-90s between sets

WoD #2:

7 Rounds
7 Handstand Pushups OR Pushpress @ 60% 1RM
7 Weighted Lunges (Rx 24/16 KG) 
7 Weighted Back Extensions (20/15kg)
7 V Ups 


Nybörjare Pass

WoD#1
5-5-5 Bench Press - start at a medium to light weight (ca 50% 1RM) and try to increase each round.

WoD#2
6 Rounds
6 Handstand Pushups OR Pushpress @ 20-40kg
6 Weighted Lunges (8-16 KG) 
6 Weighted Back Extensions (5-15kg)
6 V Ups

Familjepass

WoD#1 8min Time Cap

Age in Calories Row (Max 12 calories)
10 Pushups
Swap after each round (3 rounds each)

Rest 3 minutes

WoD#2: Igougo: Timecap 8min 
3 rounds each of 
8 burpees
8 Ring Rows

Swap after each round.

REST 3 minutes

WoD #3: 8 min AMRAP 
Share Anyhow
First: 60 Russian KB Swings (4-12kg): Swap after 10 Swings
Then: Amrap situps in remaining time (Swap after 10 situps)

Lördag 17 februari 2018

WoD#1

3-3-3-3-3 OH Squat with 3 second pause in the bottom of each rep
@ 30-40-50-60-70% 1RM  (increase only if able to hold 3 seconds in bottom of squat each lift)
(Alternative: Front Squats with same weights)
Rest 60-90s between lifts

WoD#2

AMRAP 12 Minutes:
Row OR Bike 15 Calories
10 GHD Situps OR Weighted Situps
5 Clean and Jerk @ 60% 1RM (Rx 60/40kg)

Nybörjarpass

WoD#1

5-5-5 OH Squat with light to medium weights (OR Front Squats)

WoD#2

AMRAP 10 Minutes:
Row OR Bike 12 Calories OR Run 200m
8 GHD or Weighted Situps
4 Clean and Jerk @ 15-40kg

Fredag 16 februari 2018

WoD#1 EMOM 10min

First: 10/8 Calories Row or Bike
Then: AMRAP Thrusters (Rx 42,5/30kg) for the rest of that minute
Swap after each minute (5 rounds each)

Rest 2 minutes

WoD#2: Igougo: Timecap 10min
3 rounds each of
8 burpee boxjumpovers (Rx 60/50cm) 
16 DB/KB alternate snatch (Rx 22,5/15kg DB, 24/16kg KB) 
16 wallballs (Rx 9/6kg)
Swap after each round.

REST 2 minutes

WoD #3: 10 min AMRAP 
Share Anyhow
First: 100 Hang Cleans (50/35kg) 
Then: Amrap burpees over bar in remaining time

Seniorpass

WoD#1 EMOM 8min

First: 6/5 Calories Row or Bike
Then: AMRAP Pushpress (10-25kg) for the rest of that minute
Swap after each minute (4 rounds each)

Rest 3 minutes

WoD#2: Igougo: Timecap 8min
2 rounds each of
4 burpees
10 KB Swings
10 wallballs (4-6kg)
Swap after each round.

REST 3 minutes

WoD #3: 8 min AMRAP 
Share Anyhow
First: 50 Hang Cleans (10-25kg) 
Then: Amrap situps in remaining time

Torsdag 15 februari 2018

WoD#1
5-5-5-5 Back Squat @40-50-60-70% 1RM
Pause 3 seconds in bottom position on every squat.

Rest 60-90s Between Sets

Time Cap 8 minutes

WoD#2
EMOM 15 Minutes (5 Rounds):
1 minute Wallballs (Rx 9/6kg)
1 minute Box Jump Overs (Rx 60/50cm)
1 minute Power Snatches @ 60% 1RM Power Snatch (Rx 50/35kg)
OBS: Aim to do same number of reps for respective exercises in all 5 rounds.
With Snatches think quality over quantity. Probably Singles. 

 

Nybörjarepass

WoD#1
5-5-5 Back Squat @ Medium weight (Focus on depth and technique) 
Rest 60-90s Between Sets
Time Cap:8 minutes

WoD#2
EMOM 12 Minutes (4 Rounds):
1 minute Wallballs (Rx 4-6kg)
1 minute Box Jump Overs (Rx 30-45cm)
1 minute Power Snatches (10-30kg)
OBS: Aim to do same number of reps for respective exercises in all 4 rounds.
With Snatches think quality over quantity

 

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