Torsdag 21 mars 2019

WoD#1 
First: 3-3-3 Back Squat with 3 sec pause in bottom position at a medium weight ca 50-60% 1RM
Then 3-3-3 Heavy Back Squats without a hold at a Heavy Weight ca 80-85% 1RM
Rest 60-90s between Sets

WoD#2

For Time:
Reverse Ladder 10-9-8-7-6-5-4-3-2-1 Reps of: 
KB OR DB Snatch (Rx 24/16kg OR 22,5/15kg) 
Wallballs (Rx 9/6kg) 
Slamball over Shoulder (Rx 50/30kg)
Weighted Back Extensions (20/15kg)

Time Cap: 20min

WoD#3
AMRAP 8 minutes:
Run 200m (Inside or Out)
3 MU (Ring or Bar) OR Jumping Muscle Ups OR Band Assisted MU (OR 6 Ring Rows)

Nybörjarpass

WoD#1 
5-5-5-5 Back Squat @ Start light and build up if able with good technique
Rest 60-90s between Sets

WoD#2

For Time:
Reverse Ladder 10-9-8-7-6-5-4-3-2-1 Reps of: 
KB OR DB Snatch (5-16kg) 
Wallballs (4-6kg) 
Slamball over Shoulder (10-30kg)
Back Extensions

Time Cap: 18min

Onsdag 20 mars 2019

WoD#1
EOMOTM
3 "Touch and Go" Squat Cleans
(Start at ca 40% 1RM and increase by 10% 1RM every set until failure)
Time Cap 12 minutes

WoD#2
5 Rounds for Time:
10 Deadlifts @ 40% 1RM Deadlift (Rx 80/50kg)
10 Lateral Burpees over Bar
10 GHD Situps
2 Turkish Getups (1 per arm) @ 70% 1RM (Rx 24/16kg)
40 DU or 120 SU
Time Cap 20 minutes

Nybörjarpass

WoD#1

3-3-3-3 "Touch and Go" Power Cleans
(Start at low weight and increase weight if technique is good)
Rest 1 minute between sets

WoD#2
4 Rounds for Time:
10 Deadlifts @ 40% 1RM Deadlift (Rx 80/50kg)
10 Lateral Burpees over Bar
10 GHD OR Wtd Situps
2 Turkish Getups (1 per arm) (8-16kg)
20 DU or 60 SU
Time Cap 20 minutes

Tisdag 19 mars 2019

WoD#1

3-3-3-3-3 Push Jerk - Start at a medium to light weight (ca 40% 1RM) and build up to a heavy last set (ca 80% 1RM) as long as  form/technique is good.

WoD#2

Cash In: Run 400m

4 rounds for Time:
20 Airsquats
20 Kettlebell Swings (Rx 24/16kg)
20 Box Jumpovers
20 Push Ups

Cash Out: Run 400m

Time Cap 24 minutes

Nybörjarpass

WoD#1

3-3-3-3- Push Jerk @ Low to medium weights (start with bar)
Extra Focus on Form/Technique, not weight.

WoD#2

Cash In: Run 200m

4 rounds for Time:
16 Airsquats
16 Kettlebell Swings (8-16kg)
16 Box Jumpovers
16 Push Ups

Cash Out: Run 200m

Time Cap 20 minutes

Seniorpass

WoD#1

5-5-5 Shoulder Press @ Low to medium weights (start with bar)
Extra Focus on Form/Technique, not weight.

WoD#2
4 rounds for Time:
12/10 cal Row
10 Back Extensions OR Back Raises
10 Thrusters (10-20kg) OR Push Press
10 Sit Ups

Time Cap 16 minutes

Måndag 18 mars 2019

WoD

15-12-9
Power Cleans @ 60% 1RM (Rx 60/40kg)
Ring Dips

Rest exactly 2 minutes

Then:
15-12-9
Front Squats (Rx 60/40kg)
Pullups

Rest exactly 2 minutes

Then:
15-12-9
Push Press (Rx 60/40kg)
Lateral Burpees over bar

Time Cap 30  Minutes

Nybörjarpass

 

WoD


12-9-6
Power Cleans (20-40kg)
Ring Dips

Rest exactly 2 minutes

Then:

12-9-6
Front Squats (20-40kg)
Pullups

Rest exactly 2 minutes

Then:


12-9-6
Push Press (20-40kg)
Lateral Burpees over bar
Time Cap 25 Minutes

Söndag 17 mars 2019

WoD#1:

Within 10 minutes up find your 2RM (1 per arm) Turkish Getups with Bar
Start light and build up
Rest ca 60s between sets

WoD#2:

EMOTM 16 Minutes: 4 Rounds

15 deadlifts @ 50% 1RM (Rx 100/70kg)
15 wall-ball shots (Rx 9/6kg)
15/12 calorie row/bike/ski
15 Handstand push-ups OR Hand Release Pushups

OBS: Scale number of reps as needed.

Nybörjarpass

WoD#1:

2-2-2-2 Turkish Getups with Bar 

Start with a low weight (6-15kg Bar or even stick ) and increase each round ONLY if technique is good.

WoD#2:

EMOTM 12 Minutes: 3 Rounds

12 deadlifts @ (30-60kg)
12 wall-ball shots (4-6kg)
12/10 calorie row/bike/ski
12 Handstand push-ups OR Hand Release Pushups

Kidspass

WoD#1:

2-2-2-2 Turkish Getups with KB (4-8kg)

WoD#2:

15 Min AMRAP

10 Russian Kettlebell Swings @ (4-12kg)
10 Airsquats 
10 Calorie row 
10 Pushups

 

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