Lördag 16 mars 2019

WoD#1

3-3-3-3-3 OH Squat with 3 second pause in the bottom of each rep
@ 50-60-70-75-80% 1RM  (increase only if able to hold 3 seconds in bottom of squat each lift)
(Alternative: Front Squats with same weights)

WoD#2

AMRAP 15 Minutes:
20 Walking Lunges
Row/Bike/Ski 15 Calories
10 Pullups
5 Clean and Jerk @ 60% 1RM Jerk

Nybörjare Teampass

WoD #1: UGOIGO

Share in Pairs:

60 Calorie Row/Bike/Ski
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Sumo Deadlift Highpulls @ (12-24 kg KB)
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Toes to Bar/Knee Raises
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Slamballs over Shoulders (10-30kg)
20m Partner Wheelbarrow walk (skottkärra) 10m each

Time Cap 20 Minutes

WoD#2: 6 min AMRAP in teams of 3
#1 12 Situps
#2 Burpees
#3 Rest

Swap when #1 is finished 12 situps (1 goes to 2 to 3 and to 1)
Score is total burpees for team 

Fredag 15 mars 2019

WoD #1: UGOIGO

Share in Pairs:

60 Calorie Row/Bike/Ski
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Sumo Deadlift Highpulls @ (Rx 45/30 kg)
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Toes to Bar
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 OH Squats  @ (Rx 45/30 kg)
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Slamballs over Shoulders (Rx 50/30kg)
20m Partner Wheelbarrow walk (skottkärra) 10m each

Time Cap 25 Minutes

WoD#2: 7 min AMRAP in teams of 3
#1 15 Situps
#2 Burpees
#3 Rest

Swap when #1 is finished 15 situps (1 goes to 2 to 3 and to 1)
Score is total burpees for team 

Seniorpass
WoD#1
 
5 Rounds of 2 TGU
Rest 60s between sets
 
 
WoD#2
AMRAP 6 minutes:
3 Hang Cleans (10-25kg)
6 Push ups
9 Stepups to box
 
 
WoD#3
 
5 Rounds for Time:
8 Goblet squats (4-12kg)
8 Knee Raises
Time Cap: 8 minutes

 

Torsdag 14 mars 2019

WoD#1

4 Rounds of:
First: 5 Back Squat @ ca 70% 1RM
Rest 30s
Then: 5 Box Jumps from Bottom of Squat Position (Rx 60/50cm)
Rest 60 s between sets

WoD#2

5 Rounds
10 Calories (Row/Bike or Ski) OR Run 200m
10 Power Cleans @ 60% 1RM (Medium Heavy)
10 Lateral Burpees over bar
Time Cap 15 minutes

Nybörjarpass

WoD#1

5-5-5 Back Squat @ 50-60-70% 1RM (Start with a medium weight and increase each set)
Rest 60-90 s between sets

WoD#2

5 Rounds
8 Calories Row/Bike/Ski OR Run 200m
8 Power Cleans @ (Medium weight ca 20-40kg) 
8 Lateral Burpees over bar
Time Cap 15 minutes

Onsdag 13 mars 2019

WoD#1

4-4-4-4 Touch @ Go Deadlift:
Start at a medium weight, ca 50% 1RM, and build up to a last heavy set, ca 80% 1RM
Rest 60-90s between sets

WoD#2
AMRAP 7 minutes:
3 Power Snatch @ 60% 1RM (Rx 50/35kg)
6 HSPU Or Push Press (Rx 60/40kg)
9 Box Jumps (Rx 60/50cm)

WoD#3

5 Rounds for Time:
12 goblet squats (Rx 24/16kg)
12 Knees 2 Elbows
Rest :30 seconds between rounds
Time Cap: 10 minutes

Nybörjarpass

WoD#1

5-5-5- Deadlift @ medium weights
Rest 60-90s between sets

WoD#2
AMRAP 6 minutes:
3 Slamballs over shoulder (10-30kg)
6 HSPU Or HRPU
9 Box Jumps (30-45cm)

WoD#3

4 Rounds for Time:
10 goblet squats (8-16kg)
10 Knees 2 Elbows OR 8 Knee Raises
Rest :30 seconds between rounds
Time Cap: 8 minutes

Tisdag 12 mars 2019

WoD#1
4 Rounds of:
5 Bench Press @ 70% 1RM
Rest 30s
5 Heavy Wtd Pullups (50-60% 1RM) OR Strict Pullups OR Negatives
Rest 60s between Rounds

WoD#2

Cash in: 100 DU or 200 SU

Then 3 rounds of:

20 Wall Balls (Rx 9/6kg)
20 Kettlebell Swings (Rx 24/16 kg)
20 V Ups
20 Push Press (Rx 35/25kg)

Cash out: 100 DU or 200 SU
Time Cap: 20 minutes


Nybörjarepass

WoD#1

5-5-5 Bench Press @ Start at medium weight (50% 1RM) and increase each set if possible

WoD#2

Cash in: 100 SU or 50 DU

Then 4 rounds of:

12 Wall Balls (4-6kg)
12 Kettlebell Swings (8-16 kg)
12 V Ups
12 Push Press (Rx 15-25kg)

Cash out: 100 SU or 50 DU
Time Cap: 15 minutes

Seniorpass

WoD#1
3 Rounds of:
5 Bench Press
Rest 30s
5 Ring Rows
Rest 60s between Rounds

WoD#2

5 rounds of:

10 Wall Balls
10 Kettlebell Swings
10 Sit Ups
10 Push Press

 

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