Tisdag 18 september 2018

WoD#1
5 rounds of:
2 Turkish Getups (start at 50% 1RM and increase weight each round)
Rest 30s
10 KB Swings with same KB
Rest 30s between Rounds 

WoD#2

OTMEM 16 Minutes (8 Rounds)

Odd min: With same weight @ 70% 1RM Split Jerk (Rx 70/50kg)
6 Deadlifts
4 Power Cleans
2 Split Jerks 

Even min:
40 Double Unders or 40 Mountain Climbers OR Ass. Bike 10/8 Calories

Nybörjarepass

WoD#1
4 rounds of:
2 Turkish Getups - 1 per arm (4-12kg)
Rest 30s between Rounds 

WoD#2

OTMEM 12 Minutes (6 Rounds)

Odd min: With same weight (20-40kg)
5 Deadlifts
3 Cleans
2 Split Jerks 

Even min:
60 Single Unders OR 30 DU

Seniorpass

WoD#1: 5-5-5 Goblet Squats @ Medium Weights
(Sit down/stand up from a bench to scale)

Rest 60-90s between rounds

WoD#2: For Time: 
Buy In: Row 400/300m
Then 5 Rounds of
8 Situps
8 KB Snatches (4-8kg)
8 Pushups
8 Slamballs/medicine balls over Shoulders (8-20kg)
Buy Out: Row 400/300m

Time Cap: 18 Minutes

Måndag 17 september 2018

WoD#1: EOMOM 10 Minutes (5 Rounds)
4 Front Squats + 4 Front Rack Lunges @ 60% 1RM Front Squat
(Rx 70/50kg)

 

WoD#2: For Time:
Buy In: Run 400m + 50 SU (Or 100 SU)
Then 5 Rounds of
10 GHD Situps or Weighted Situps
10 DB Snatches (Rx 22.5/15kg)
10 Ring Pushups (scale to knees)
10 Slamballs over Shoulders (Rx 50/30kg)
Buy Out: 400m + 50 SU (Or 100 SU)
Time Cap: 20 Minutes

Nybörjarpass

WoD#1: 5-5-5 Front Squats  @ Medium Weights
Rest 60-90s between rounds

WoD#2: For Time: 
Buy In: 100 SU (Or 50 DU)
Then 5 Rounds of
10 GHD Situps or Weighted Situps
10 DB Snatches (5-15kg)
10 Pushups
10 Slamballs over Shoulders (Rx 10-30kg)
Buy Out: 100 SU (Or 50 DU)

Time Cap: 18 Minutes

Söndag 16 september 2018

WoD#1
5-4-3-2-1 Shoulder Press@
50-60-70-80-90% 1RM Shoulder Press
Rest 60-90s between sets

WoD#2
Fran

21-15-9 reps, for time:

Thrusters @ 40-50% 1RM (Rx 43/29 kg)
Pull-ups

Time Cap 12 minutes

WoD#3
In Pairs: UGOIGO
8 Min AMRAP
1 Rope Climb
10 Situps
Swap after each round

Nybörjarpass

WoD#1
5-5-5 Shoulder Press@ medium weights

Rest 60-90s between sets

WoD#2

21-15-9 reps, for time:

Thrusters @ (10-30 kg)
Pull-ups (OR Ring Rows)

Time Cap 10 minutes

WoD#3
In Pairs: UGOIGO
6 Min AMRAP Situps
Swap after 10 Situps

Familjpass

WoD#1

5 Rounds of

8 Thrusters @ (6-10 kg OR Stick) 
8 Ring Rows

Time Cap 10 minutes

WoD#3
In Pairs: UGOIGO
5 Min AMRAP Situps
Swap after 8 Situps

Teenspass

WoD#1
15-20 minutes of Clean technique (Squat and Power)

WoD#2
The Chief

5 rounds of:

AMRAP in 3 min of:
3 power cleans (15-40 kg)
6 push-ups
9 air squats

Rest 1 min between each 3 min round.

 

Lördag 15 september 2018

W0D#1
5-4-3-2-1 "Touch and Go" Squat Cleans (Scaled: Power Cleans) @
50-60-70-80-90% 1RM Clean
Rest 60-90s between sets

Time Cap: 12 minutes

WoD#2
Reverse Ladder
10-9-8....-1 Reps of:
Handstand Pushups
Burpees
Knees to Elbows

Time Cap 18 Minutes

Nybörjarpass

Par WoD

FOR TIME 
60 cal bike/row 
25 partner STOH 
25 burpees over bar 
50 boxjumps 
20 partner STOH 
20 burpees over bar 
40 pull ups (OR Ring Rows)
15 partner STOH 
15 burpees over bar 
30 toes to bar 
10 partner STOH 
10 burpees over bar 
20 hspu (OR 30 Hand Release Pushups)
5 partner STOH 
5 burpees over bar

Time Cap 30 minutes

OBS: Share all exercised except Partner STOH: Both partners hold their end of the bar (on one shoulder) facing each other. They lift the bar over their heads to the other shoulder. (15-30kg)

Fredag 14 september 2018

Par WoD

FOR TIME
80 cal bike/row
30 partner STOH
30 burpees over bar
70 boxjumps
25 partner STOH
25 burpees over bar
60 ctb/pull ups
20 partner STOH
20 burpees over bar
50 toes to bar
15 partner STOH
15 burpees over bar
40 hspu
10 partner STOH
10 burpees over bar

Time Cap 35 minutes

OBS: Share all exercised except Partner STOH: Both partners hold their end of the bar (on one shoulder) facing each other. They lift the bar over their heads to the other shoulder. Rx 50/40kg

Seniorpass

4 Rounds: 
5 Hand Release Pushups
Rest 30s
5 Ring Rows  (as slow as possible in neagative/concentic/downward phase)
Rest 30 seconds

WoD#2
6 Rounds: 12 minutes
Every 2 minutes complete:
10 Box Jump OR Stepups (30-45cm)
10 Situps
10 KB Swings (8-16kg)

 

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