Torsdag 19 september 2019

WoD#1: Front Squat (Level Method Test)
Within 20 minutes (including build up)
Find your 
8RM Front Squat (Yellow)
5RM Front Squat (Orange)
3RM Front Squat (Blue)
1RM Front Squat (Purple and above)

WoD#2
Neurological and Core Endurance (Level Method Test - "Annie")
For Time:
Single Unders and Situps OR Strict Knees to Elbows (Yellow/Orange)
Double Unders and Tabata Situps OR Strict Knees 2 Elbows  (Orange/Blue)
Annie - 50-40-30-20-20 DU/SU for time (Purple and over)

Alternative Pass

WoD#1
Within 12 minutes build to a heavy set of:
5 Front Squats
OR
5 x 8 Front Squats at a medium weight
Rest 90-120s between sets

WoD#2

175 Double-unders  OR 350 SU
Every Break 30 Situps

Time Cap 10 minutes

Nybörjarpass

WoD#1

5 x 8 Front Squats at a low to medium weight
Rest 90-120s between sets

WoD#2

200 Single Unders OR 100 Double-unders
Every Break 20 Situps

Time Cap 10 minutes

 

Onsdag 18 september 2019

WoD#1
Weightlifting  (Level Method Test)
Within 20 minutes (including build up)
Find your 
10-20 Russian KB Swings 8-32Kg (Yellow to Orange)
3-8 Hang Power Cleans up to 60/40kg (Orange to purple)
1RM Power Clean up to 92,5/65kg (Purple to Brown)
Total of: 1RM Clean&Jerk + 1RM Snatch (Brown and above)
OBS: C&J and Snatch do NOT have to be done on the same day/test! 

WoD#2
Running (Level Method Test)
For Time:
400m Run (Yellow to Blue)
1600m Run (Purple and above)
Scaled: 200m Run

Alternative Pass (If not testing)
WoD#1
Within 12 minutes build to a heavy
1 Power Clean + 1 Hang Power Clean
OR
5 Sets of 3 Power Cleans (Singles) at medium weights

WoD#2
5 Rounds: 
200m Run     
12 Wallballs     
8 Burpee Box Jump Overs


Extra Credit

3:00 Calf Smash   R

1:30 Classic Calf Stretch   R

3:00 Calf Smash   L

1:30 Classic Calf Stretch   L

Tisdag 17 september 2019

WoD#1
UpperBody Push (Level Method Test)

Max Pushups (Yellow and Orange)
Tabata Pushups (Blue)
Max 1RM Strict Press (Purple)
Max Strict HSPU (Brown/Black)
Max 1RM Strict Press (Red)

WoD#2
Squat Endurance (Level Method)
Airsquats in 1 minute or 1 set (White and Yellow)
Tabata Airsquats (Orange)
16 Weighted Split Squats with DB OR KB in each hand (Blue and Purple)
20 Backsquats unbroken (Brown to Red)

WoD#3: (Optional)
500m Row for time

Alternative Pass (for those who do not want to do the testing)

WoD#1
Within 12 minutes build to a heavy set of:
5 Strict Press
OR
5 x 5 Strict Press at a medium weight
Rest 90-120s between sets

WoD#2
Within 12 minutes build to a heavy set of:
12 Back Squats
OR
3 x 10 Back Squats at a medium weight
Rest 90-120s between sets

WoD#3:
500m Row for time

Extra Credit

2:00 - 3:00   each

Quad Smash   R

Couch Stretch    R

Quad Smash    L

Couch Stretch    L

Barbell Shoulder Shear  (ea/s)

Nybörjarpass

WoD#1
5 x 5 Strict Press at a medium weight
Rest 90-120s between sets

WoD#2

3 x 10 Back Squats at a light to medium weight
Rest 90-120s between sets

WoD#3:
500m Row OR Ski for time

Seniorpass

Warm Up: Rowing Golf

Seniorpass

WoD#1
5 x 5 Strict Press at a medium weight
Rest 90-120s between sets

WoD#2

Tabata Airsquat

WoD#3:
2000m Row for time swap after 2 minutes

 

Måndag 16 september 2019

WoD#1
UpperBody Pull (Level Method Test)

Ring Rows/ Pullup Hang/Scapula Pullups (White and Yellow)
Negatives/Strict Pullups (Orange to Blue)
Weighted Pullups (Purple to Red)

WoD#2
Lactic Tolerance(Level Method Test - "Fran")
For Time: 15-12-9 OR 21-15-9 OR 
Bodybuilders OR Burpees and Jumping Pullups (Yellow and Orange)
Thrusters and Jumping Pullups (Blue)
Thrusters and Pullups (Purple to Red)

Alternative Pass (for those who do not want to do the testing)

WoD#1
10 minutes to Build to a heavy

5 Weighted Pull-ups
OR 5x5 Strict Pullups OR 5x5 Negatives
Rest 1 minute between sets

WoD#2: 3 Rounds for Time

15 Burpee Over Bar

12 Thruster  (Rx 42,5/30kg)

Nybörjarpass

WoD#1
5x5 Strict Pullups OR 5x5 Negatives
Rest 1 minute between sets

WoD#2: 3 Rounds for Time

15 Bodybuilders

12 Thruster  (Rx 20/15kg)

Extra Credit

2:00  (ea/s) Classic Tricep & Lat Stretch

2:00 Airbike

2:00  (ea/s) Banded Lateral Opener

2:00 Airbike

 x 2

Söndag 15 september 2019

WoD#1: Makeup Test (30 minutes)
Choose from one of the 9 tests we have done this week that you have missed or want to do again!

WoD#2 LM Test: Flexibility (10 minutes)

Bottom of Squat Hold - from 30s up to 5 minutes
Wall Squat (in front of and close to wall) with stick - Blue to Brown
Black and Red - More advanced stretches (see MAP)

Nybörjarpass

Pair WoD: 9/11/2001 WoD

Share Anyhow

Buy-In 
32 HR Pushups

Then 9 Rounds

11 Ring Rows
11 Russian KBS 12/8kg
11 Box Step ups
11 Goblet Squats  12/8Kg

Buy-Out
2001m Run (5x400m Run) OR Row - Shared. 


Time Cap: 30 minutes

WoD#2
Bottom Of Squat Hold for time 

Kidspass

Warmup
Cone Reaction Game

Partners facing each other - place a cone/ rag/ something easy to grab

  • Coach calls out “head, shoulders, knees, ankles, feet or CONE”
  • When the coach yells cone then the two partners will try to grab the cone/object to see who has the better reaction time.

WoD#1
Hopprep: Single Unders
5-10-15-20-25-30-35-40 Unbroken SU
När man har klarade av en nivå (t.ex 5 SU) testa nästa nivå 10 sedan 15 osv. 
Time Cap: 10 minutes

WoD#2
AMRAP 10 minutes
20m Bear Crawl
8 Situps
8 Ring Rows

 

 

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