Fredag 16 februari 2019

WoD#1

5-5-5-5 Shoulder Press
Start light (ca 40%) and build up to a heavy last set (ca 70-80% 1RM)

Rest 60-90s between sets

WoD#2

"Whitten"

3 rounds for time of:
22 Kettlebell swings (Rx 32/20kg)
22 Box jump (Rx 60/50cm)
Run 400 meters
22 Burpees
22 Wall ball shots (Rx 9/6kg)

Time Cap 25 minutes



Team Nybörjarpass

Pair WoD
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3 rounds for time of:
22 Kettlebell swings (12-24kg)
22 Box jump (30-60cm)
Run 400 meters together with Med Ball
22 Burpees
22 Wall ball shots (4-8kg)

Time Cap 25 minutes

Fredag 15 februari 2019

Team of two.
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200 DU  OR 500 SU
80 thrusters (Rx 50/35kg)

12-10-8-6-4 mu/ pull ups x2 (24-20-16-12-8)
24-20-16-12-10 synk burpees over bar
48-40-32-24-16 hspu /Pushups x 2 (96-80-64-48-32)
(OBS: 5 Rounds of MU/Burpees/HSPU - Reverse Ladder)

80 thrusters
200 du OR 500 SU

Time Cap: 35 minutes
Remember: Scaling is your friend :-)

Seniorpass

WoD#1 8 Rounds

6 Calories Row
6 Pushpress (10-25kg)
Swap after each round (4 rounds each)
Time Cap 12 minutes

WoD#2: 8 Rounds
6 burpees
6 Ryska KB Swings (8-16kg)
Swap after each round (4 rounds each)
Time Cap 12 minutes

Torsdag 14 februari 2019

WoD#1
Power Snatch Teknik and build up to 60% 1RM
Time Cap 15 minutes

WoD#2
EMOM 15 Minutes (5 Rounds):
Minute 1: 15-20 Wallballs (Rx 9/6kg) 
Minute 2: 15-20 Box Jump Overs (Rx 60/50cm)
Minute 3: 8-10 Power Snatches @ 60% 1RM Power Snatch (Rx 50/35kg)
OBS: Aim to do same number of reps for respective exercises in all 5 rounds.

 

Nybörjarepass

WoD#1
Power Snatch Teknik with Stick/low weights
Time Cap 15 minutes

WoD#2
EMOM 12 Minutes (4 Rounds):
Minute 1: 12-15 Wallballs (4-6kg) 
Minute 2: 12-15 Box Jump Overs (30-45cm)
Minute 3: 6-8 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

Onsdag 13 februari 2019

WoD#1

8 minute Split Jerk Teknik with Bar/Low weights

Then:
3-3-3-3 Split Jerk @ 50-60-70-80 % 1RM. Most important here is as good technique as possible.

Rest 60-90s between sets
Time Cap 8 minutes

WoD#2
AMRAP 6 Minutes
Climb the ladder:
1 Thruster @ 50% 1RM Thruster (Rx 50/35kg)
1 Chest2Bar Pullup/Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullups
and so on…

WoD#3

4 rounds For Time:
30 DU OR 75 SU
10 alternating pistols OR Weighted Reverse Lunges (Rx 24/16kg)
10 GHD Situps

Time Cap 6 Minutes

Nybörjarpass

WoD#1

Split Jerk Teknik with Bar/Low weights
3-3-3 Split Jerk -Low weights. Teknik fokus.
Time Cap: 15 minutes

WoD#2
AMRAP 5 Minutes
Climb the ladder:
1 Thruster @ (15-35kg)
1 Pullup OR 1 Ring Row
2 Thrusters
2 Pull Ups
3 Thrusters
3 Pull Ups
and so on…

WoD#3

3 rounds For Time:
20 DU OR 60 SU
12 alternating pistols OR Weighted Reverse Lunges (8-16kg)
12 Situps

Time Cap 5 Minutes

Tisdag 12 februari 2019

WoD#1

5-5-5-5 OHS Squats @
Start light ca 40% 1RM and build up to a heavy last set ca 80% 1RM
Rest 60-90s between sets

WoD#2

3 Rounds
10 Knees to Elbows
20 Box Jumps
30 DB OR KB Snatch (Rx 22,5/15, 24/16kg)
40 Airsquats
OBS: Every 2 minutes stop and do 5 Burpees then continue from where you stopped.
Time Cap 20 minutes 

Nybörjarpass

WoD#1
3-3-3-3 OHS Squats
With a low weights.
Rest 60s between rounds

WoD#2

3 Rounds
10 Hanging Knee Raises OR V Ups
15 Box Jumps (30-45cm)
20 DB OR KB Snatch (5-15kg DB OR 8-16 kg Kettlebell)
30 Airsquats
OBS: Every 2 minutes stop and do 4 Burpees then continue from where you stopped.
Time Cap 18 Minutes

Seniorpass

WoD#1
5-5-5-5 Shoulder Press
Start with a low weight and increase each round if possible
Rest 60s between rounds

WoD#2

4 Rounds
10 Hanging Knee Raises OR 8 V Ups
10 Box Jumps OR 12 Step ups
10 KB OR DB Snatch (4-12 kg Kettlebell OR 5-10kg DB)
10 Airsquats
Time Cap 16 Minutes

 

 

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