Torsdag 17 januari 2019

WoD#1

Three rounds of:
5 Bench Press @ 75% 1RM Bench Press
Rest ca 20 seconds
5 Slow Negative Pullups (As slow and even as possible on the way down)
Rest 60 seconds between rounds

Time Cap: 10 minutes

WoD#2

5 rounds for time

2 Turkish Getups
20m Bottoms Up Kettlebell Carry (Change arms after 10m)
10 GHD Situps
Row or Bike 20/16 Calories
(Rx 24/16kg KB)
Time Cap 20 minutes

Nybörjarepass

WoD#1

Three rounds of:
5 Bench Press @ Light to medium weights
Rest 90 seconds between rounds

WoD#2

4 rounds for time (with same Kettlebell)

2 Turkish Getups
20m Bottoms Up Kettlebell Carry (Change arms after 10m)
10 GHD eller Wtd Situps
Row (or Cycle) 16/12 Calories
(4-12 Kg KB)
Time Cap 18 minutes

Onsdag 16 januari 2019

WoD #1
4-4-4-4 Deadlifts @ 50-60-70-80% 1RM (Slow Touch @ Go)
Rest 60-90s between rounds
Time Cap 10 minutes

WoD#2

17 min AMRAP

4 Slamballs over Shoulder (Rx 50/30kg) 
8 Pullups
12 Wtd Back Extensions (Rx 15/10kg)
16 Airsquats

Nybörjarpass

WoD #1
4-4-4-4 Deadlifts @ Low to medium weights
Rest 60s between sets

WoD#2

15 min AMRAP

4 Slamballs over Shoulder (10-30kg) 
6 Pullups OR 6 Ring Rows
8 Back Extensions
10 Airsquats

Tisdag 15 januari 2019

WoDarna
4 x 6 minute AMRAPs (All lifts with same weight - Rx 50/35kg)

AMRAP 1: 6 Minutes
6 Sumo Deadlift Highpulls (Rx 50/35kg)
20 Double Unders or 20 Mountain Climbers

Rest 2 minutes

AMRAP 2: 6 Minutes
4 Front Squats (50/35kg)
6 Ring Rows

Rest 2 minutes

AMRAP 3: 6 Minutes
6 Toes to Bar 
4 OH Squats (50/35kg)

Rest 2 minutes

AMRAP 4: 6 Minutes
4 Snatches
6 Lateral Burpees over Bar

Nybörjarepass

WoDarna
3 x 6 minute AMRAPs (All lifts with same weight - 15-30kg)

AMRAP 1: 6 Minutes
6 Sumo Deadlift Highpulls
20 Mountain Climbers OR 20 DU

Rest 2 minutes

AMRAP 2: 6 Minutes
4 Front Squats (Same weight as 1)
6 Ring Rows

Rest 2 minutes

AMRAP 3: 6 Minutes
4 Cleans
6 Burpees

Seniorpass

WoD#1
2-2-2 Turkish Getups

WoD#2

AMRAP 1: 8 Minutes
8 Sumo Deadlift with KB
8 Situps

Rest 2 minutes

AMRAP 2: 8 Minutes
8 KB Swings
8 Pushups

Måndag 14 januari 2019

WoD#1
5-4-3-2-1 Touch & Go Squat Cleans -@ 50-60-70-80-90-100% 1RM Squat Clean and try to increase each set by circa 10% 1RM
Rest 60-90s between sets
Time Cap: 12 minutes

WoD#2

6 Rounds
4 Body Blasters Or 4 Burpee Muscle Ups (Bar or Ring)
6 Handstand Pushups
8  x 10m Shuttle Runs

Rest 30s between Rounds
Time Cap 18 minutes

Nybörjarpass

WoD#1
3-3-3-3 Squat Cleans OR Power Cleans @ low to medium weights 
Rest 1 Min between sets

WoD#2

6 Rounds
4 Pullups
6 Burpees
8x10m Shuttle Runs
Rest 30s between Rounds
Time Cap 15 minutes

Söndag 13 januari 2019

WoD#1
4 Rounds of
9 Deadlifts
6 Hang Cleans
3 Pushpress @ 50%-60-70-80% 1RM Push Press
Rest 60-90s between rounds
Increase weight each round

Time Cap 10 minutes

WoD#2

For time

21-15-9
DB or KB Snatch (Rx 22,5/15kg DB OR  24/16 kg KB)
Weighted BF Situps (Rx 15/10kg Weight) Advanced: GHD Situps
Then

21-15-9
DB/KB Snatch
Box Jumps (Rx 60/50cm)
Then

21-15-9
Weighted Situps
Box Jumps
Time Cap 21 minutes

Nybörjarpass

WoD#1

5-5-5 Pushpress @ 40%-50-60% 1RM (Start light and build up)

WoD#2

For time

15-12-9
DB or KB Snatch (Rx 5-15kg DB OR  4-16 kg KB)
Weighted BF Situps (5-10kg Weight)
Then

15-12-9
DB/KB Snatch
Box Jumps (30-45cm)
Then

15-12-9
Weighted Situps
Box Jumps
Time Cap 21 minutes

Kidspass

WoD#1

15 meter Beep Test 

WoD#2
Every Minute on the Minute: 8 Minutes
1 Rope Climb (OR 2 Down and Ups)

WoD#3
For time

15-12-9
Ryska Kettlebell Swings (Rx 4-8 kg)
Situps
Box Jumps

Time Cap 10 minutes

 

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