WOD
05 July 2019
Fredag
04 July 2019
Torsdag
03 July 2019
Onsdag
02 July 2019
Tisdag
01 July 2019
Måndag
28 June 2019
Fredag
27 June 2019
Torsdag
26 June 2019
25 June 2019
Tisdag
24 June 2019
Måndag
21 June 2019
Fredag
20 June 2019
19 June 2019
Onsdag
18 June 2019
17 June 2019
Måndag
14 June 2019
Fredag
13 June 2019
Torsdag
12 June 2019
Onsdag
11 June 2019
Tisdag
10 June 2019
Måndag
07 June 2019
Fredag
06 June 2019
Torsdag
05 June 2019
Onsdag
04 June 2019
Tisdag
03 June 2019
Måndag
31 May 2019
Fredag
30 May 2019
Torsdag
29 May 2019
Onsdag
28 May 2019
Tisdag
27 May 2019
Måndag
24 May 2019
23 May 2019
Torsdag
22 May 2019
Onsdag
21 May 2019
Tisdag
20 May 2019
Måndag
17 May 2019
Fredag
16 May 2019
Torsdag
15 May 2019
Onsdag
14 May 2019
Tisdag
13 May 2019
Måndag
10 May 2019
Fredag
09 May 2019
08 May 2019
07 May 2019
06 May 2019
Måndag
03 May 2019
Fredag
02 May 2019
Torsdag
01 May 2019
Onsdag
30 April 2019
Tisdag
29 April 2019
Måndag
26 April 2019
Fredag
25 April 2019
Torsdag
24 April 2019
Onsdag
23 April 2019
Tisdag
22 April 2019
Måndag
19 April 2019
Fredag
18 April 2019
Torsdag
17 April 2019
Onsdag
16 April 2019
15 April 2019
Måndag
12 April 2019
Fredag
11 April 2019
Torsdag
10 April 2019
Onsdag
09 April 2019
Tisdag
08 April 2019
Måndag
05 April 2019
04 April 2019
Torsdag
03 April 2019
Onsdag
02 April 2019
Tisdag
01 April 2019
Måndag
29 March 2019
Fredag
28 March 2019
Torsdag
27 March 2019
Onsdag
26 March 2019
Tisdag
25 March 2019
Måndag
22 March 2019
Fredag
21 March 2019
Torsdag
20 March 2019
Onsdag
19 March 2019
Tisdag
18 March 2019
Måndag
15 March 2019
Fredag
14 March 2019
Torsdag
13 March 2019
Onsdag
12 March 2019
11 March 2019
Måndag
08 March 2019
Fredag
07 March 2019
Torsdag
06 March 2019
Onsdag
05 March 2019
Tisdag
04 March 2019
Måndag
01 March 2019
Fredag
28 February 2019
w Torsdag
27 February 2019
26 February 2019
Tisdag
25 February 2019
Måndag
22 February 2019
21 February 2019
20 February 2019
Onsdag
19 February 2019
Tisdag
18 February 2019
Måndag
15 February 2019
Fredag
14 February 2019
Torsdag
13 February 2019
Onsdag
12 February 2019
Tisdag
11 February 2019
Måndag
08 February 2019
Fredag
07 February 2019
Torsdag
06 February 2019
Onsdag
05 February 2019
Tisdag
04 February 2019
Måndag
01 February 2019
Fredag
31 January 2019
Torsdag
30 January 2019
Onsdag
29 January 2019
Tisdag
28 January 2019
Måndag
25 January 2019
Fredag
24 January 2019
23 January 2019
Onsdag
22 January 2019
Tisdag
21 January 2019
Måndag
18 January 2019
Fredag
17 January 2019
Torsdag
16 January 2019
Onsdag
15 January 2019
Tisdag
14 January 2019
Måndag
11 January 2019
Fredag
10 January 2019
Torsdag
09 January 2019
Onsdag
08 January 2019
Tisdag
07 January 2019
Måndag
04 January 2019
Fredag
03 January 2019
Torsdag
02 January 2019
Onsdag
02 January 2019
01 January 2019
Tisdag
31 December 2018
Måndag
21 December 2018
Fredag
20 December 2018
Torsdag
19 December 2018
Onsdag
18 December 2018
Tisdag
17 December 2018
Måndag
A) Front Squat with pause
4 x 2 reps at 75% of 1RM Front Squat
1 second pause in bottom
B) WOD: McGhee
30 minute AMRAP
5 Deadlifts
13 Pushups
9 Box Jumps
Barbell weight
Rx: 125/85kg
Md: 100/70kg
Lt: 70/45kg
Extra Credits
i) Push Jerk, Touch & Go
4 x 4 reps 70%
ii) Toes to Bar
60 reps for time
iii) Conditioning
For max distance
2 minute Run
rest 30 seconds
2 minute Assault Bike
rest 30 seconds
3 rounds in total
14 December 2018
Fredag
13 December 2018
12 December 2018
Onsdag
11 December 2018
Tisdag
10 December 2018
Måndag
07 December 2018
Fredag
06 December 2018
Torsdag
05 December 2018
Onsdag
04 December 2018
Tisdag
03 December 2018
30 November 2018
Fredag
29 November 2018
28 November 2018
27 November 2018
26 November 2018
Måndag
23 November 2018
Fredag
22 November 2018
Torsdag
21 November 2018
Onsdag
20 November 2018
19 November 2018
Måndag
16 November 2018
Fredag
15 November 2018
Torsdag
14 November 2018
Onsdag
13 November 2018
Tisdag
09 November 2018
2x2 set Frontsquat 90%
Fran
21.15.9
Thruster
pullup
Gymnastic: 5-10x3 set strikt pullup
08 November 2018
Torsdag
07 November 2018
Onsdag
06 November 2018
Tisdag
05 November 2018
Måndag
02 November 2018
Fredag
01 November 2018
Torsdag
31 October 2018
Onsdag
30 October 2018
Tisdag
29 October 2018
Måndag
26 October 2018
Fredag
25 October 2018
Torsdag
24 October 2018
Onsdag
23 October 2018
Tisdag
22 October 2018
Måndag
19 October 2018
Fredag
18 October 2018
Torsdag
17 October 2018
Onsdag
16 October 2018
Tisdag
15 October 2018
Måndag
12 October 2018
Fredag
A) Snatch Complex
EMOM x 8 sets
1 Squat Snatch with pause in catch
1 Snatch Balance with pause in catch
B) WOD
5 rounds for time (Timecap: 10 min)
Rx
9 Toes to Bar
18 Pistol Squats
9 Handstand Pushups
Md
5 Toes to Bar
10 Pistol Squats
5 Handstand Pushups
Lt
9 Hanging Knee Raises
18 Bulgarian Split Squats, rear foot on box
9 Hand Release Pushups
C) Core Strength
3 x 60 seconds of
Alternating Diagonal Planks
Rest 60 seconds between rounds
Extra Credits
i) Clean & Jerk
5 x 2 Clean + 2 Split Jerks at 80%
ii) WOD
7 min AMRAP
10 Thrusters Rx 50/35kg Sc 30/20kg
50 Double Unders
11 October 2018
Torsdag
A) Back Squat
1 x 1 rep 90%
1 x 2 reps 85%
3 x 2 reps 80%
B) Accessory Weightlifting Strength
4 rounds of:
6 reps of Snatch Grip Upright Rows
6 reps of Split Jerk Position Presses
45 second rest between sets
C) WOD
15 rounds for time: (Timecap 10 min)
Rx
1 Power Clean 80/55kg
3 Chest to Bar Pullups
5 Med Ball Situps 9/6kg
Md
1 Power Clean 60/40kg
3 Pullups
5 Med Ball Situps 6/4kg
Lt
1 Power Clean 40/25kg
3 Jumping Pullups
5 Situps
Extra Credits
i) Hang Power Cleans, performed as Touch & Go
4 x 5 reps at 70% of 1RM Clean
ii) Long Conditioning Intervals
5 x
300m Run
200m Ski Erg
100m Farmers Walk
Rest 1 minute bewteen rounds
10 October 2018
Onsdag
A) Handstand Hold Practice
Spend 10 minutes practicing still handstand holds.
B) Reverse Snatches
5 x 3 reps at 75% of 1RM Snatch
C) WOD
5 min AMRAP x 2 sets
3 min rest between rounds
Rx
600/500m Row
30 Kettlebell Snatches 24/16kg
100 Double Unders
15 Kettlebell Snatches 24/16kg
50 Double Unders
If you finish within 5 minutes, you deserve to rest.
Md
550/450m Row
30 Kettlebell Snatches 18/12kg
50 Double Unders
15 Kettlebell Snatches 18/12kg
25 Double Unders
If you finish within 5 minutes, you deserve to rest.
Lt
500/400m Row
30 Kettlebell Snatches 14/8kg
100 Single Unders
15 Kettlebell Snatches 14/8kg
50 Single Unders
If you finish within 5 minutes, you deserve to rest.
Extra Credits
i) Ring Muscle Ups
1 RMU + 1 Dip x 15 sets for time
ii) Short Assault Bike & Burpee Intervals
10 x 30 seconds ON, 30 seconds OFF, alternating between:
Assault Bike for kcal
Burpees
09 October 2018
Tisdag
A) Clean & Jerk Complex
Every 90 seconds x 6 sets
2 Hang Cleans + 3 Push Presses at 75% of Push Press
B) WOD
3 rounds for time: (Timecap 15 min)
Rx
30 Box Jumps Overs
25 Toes to Bar
20 Dumbbell Snatches 22/16kg
Rest 60 seconds
Md
25 Box Jumps Overs
15 Toes to Bar
20 Dumbbell Snatches 18/12kg
Rest 60 seconds
Lt
20 Box Jumps Overs
25 Hanging Knee Raises
20 Dumbbell Snatches 14/10kg
Rest 60 seconds
C) Core Strength
Side Plank Leg Lifts
3 x 10 reps per side
Extra Credits
i) Snatch Technique Complex
Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance
6 sets, 50% of 1RM Snatch
ii) Gymnastic Hold Circuit
15 second Ring Support, scale up by doing Tuck or L-Sit
Rest 30 seconds
5 - 15 second Single Arm Hang per arm
Rest 60 seconds
08 October 2018
Måndag
A) Power Snatch
4 x 3 reps 75%
B) Back Squat
4 x 2 reps 80%
C) WOD
9 min AMRAP
Rx
3 Bar Muscle Ups
15 Wallballs 9/6kg
Md
6 Burpee Chest to Bar Pullups
12 Wallballs 9/6kg
Lt
6 Burpee Chin over Bar Pullups / Jumping Pullups
12 Wallballs 6/4kg
Extra Credits
i) Split Jerks
3 x 3 reps 80%
3 x 2 reps 85%
ii) Long Conditioning
4 rounds of:
1000m Row
800m Run
600m Ski
05 October 2018
Fredag
A) Weighted Pullup
In a 10 minute window, build up to a 1RM Weighted Pullup.
When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time.
Compare results to week 34.
B) WOD
15 min AMRAP
Rx
20 Chest to Bar Pullups
15 Lateral Burpees
10 Hang Squat Snatch 50/35kg
10 Shuttle Runs
Md
20 Chin over Bar Pullups
15 Lateral Burpees
10 Hang Squat Snatch 40/25kg
10 Shuttle Runs
Lt
20 Jumping Pullups
15 Lateral Burpees
10 Hang Squat Snatch 25/15kg
10 Shuttle Runs
C) Marching Plank
3 sets of
30 seconds plank, continuously lifting feet up off the ground in a marching pattern. Hips must stay neutral. Scale up by adding weight.
Extra Credits
i) Back Squat 3 x 4 reps 75%
ii) Handstand Walk Practice
Build an 8-shaped circuit and spend 10 minutes practicing going through.
04 October 2018
Torsdag
A) Deadlift
Establish a new 1 Rep Max
B) Walking Lunges
3 sets of 20 lunges
60 second rest between sets
C) WOD
For time: (Timecap: 12 min)
Buy in & Buy out:
10 Squat Clean Thrusters
Rx
3 rounds of
20 Toes to Bar
60 Double Unders
Barbell at 60/40kg
Md:
3 rounds of
12 Toes to Bar
30 Double Unders
Barbell at 50/30kg
Lt:
3 rounds of
20 Hanging Knee Raises
60 Single Unders
Barbell at 40/25kg
Extra Credits:
i) Power Snatch
5 x 2 reps 85%
ii) Rowing & Ski Erg Intervals
3 x 5 min AMRAP
20/15 kcal Row
15/12 kcal Ski Erg
Rest 3 min between intervals
03 October 2018
Onsdag
A) Upper Body Pressing Strength
In a 10 minute window, build up to a:
Rx: 1RM Max Depth Strict Handstand Pushup
Sc: 1RM Barbell Press
When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time.
Opt for Barbell Press if you need more than 1 abmat to perform a strict handstand pushup.
Compare results to week 34.
B) Intervals
5 rounds:
1:00 of Rowing for kcal
1:00 of AMRAP
10 Mountain Climbers
10 Crossover Jackknives (alternate between right hand touches left toe and vice versa)
Rest 1 min between rounds
C) Core Strength
4 x 15 seconds of:
Rx: Hanging L-sit
Md: Hanging Tuck/L (one leg extended, one leg tucked, 2 sets of each)
Lt: Hanging Tuck
Extra Credtis:
i) Clean & Jerks
4 x 2 reps 75 - 85%
2 x 1 rep 90%
ii) Gymnastics
EMOM 7
2-4 Burpee Bar Muscle Ups & 6-12 Pistols Squats
02 October 2018
Tisdag
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walking
B) Snatch
6 x 2 Snatch Pulls + 1 Snatch at 80%
C) WOD
3 rounds for time: (Timecap: 12 min)
Rx
24 Kettlebell Hang Cleans 32/24kg
18 Burpees
120 Double Unders
Md
24 Kettlebell Hang Cleans 24/18kg
14 Burpees
40 Double Unders
Lt
24 Kettlebell Hang Cleans 16/12kg
10 Burpees
120 Single Unders
Extra Credits:
i) Long Conditioning
3 sets of
2:00 Row
2:00 Ski Erg
2:00 Assault Bike
2:00 Run
Rest 2 min between sets
01 October 2018
Måndag
A) Deadlifts
4 x 1 reps 90-97.5%
B) Strict Leg Raises
4 x 5 reps
Rx: Toes to Bar
Md: Hanging Leg Raises
Lt: Hanging Knee Raise Up, Straight Legs Down.
Increase difficulty by making descent slower.
C) WOD
5 min AMRAP x 2 sets
Rest 3 min between sets
Rx
11 Wallballs 9/6kg
9 Toes to Bar
7 Power Snatches 50/35kg
Md
11 Wallballs 9/6kg
9 Knees to Elbows
7 Power Snatches 40/30kg
Lt
11 Wallballs 9/6kg
9 Hanging Knee Raises
7 Power Snatches 30/20kg
Extra Credits
i) Front Squats
5 x 2 reps 80%
ii) Assault Bike Intervals
6 sets of
1:00 medium pace
0:45 medium hard pace
0:30 hard pace
0:45 rest
28 September 2018
Fredag
A) Snatch + Hang Snatch
Work up to a daily max in the complex
Then perform 3 x 2 complexes at 15% lighter
B) WOD
4 rounds for time (Timecap: 12 min)
Rx
16 Chest to Bar Pullups
16 American Kettlebell Swings 24/18kg
Rest 60 seconds
Md
16 Pullups
16 American Kettlebell Swings 20/14kg
Rest 60 seconds
Lt
24 Jumping Pullups
16 American Kettlebell Swings 16/10kg
Rest 60 seconds
C) Heavy Pushup + Renegade Row
4 x 6 reps (1 pushups + 1 row per arm)
Extra Credits
i) Front Squats
4 x 2 reps 85%
ii) Long Conditioning
45 min Bike Ride
Long, slow distance training
27 September 2018
Torsdag
A) Hang Clean
Work up to a daily 3RM
Then perform 2 x 3 reps at 10% lighter
B) WOD
AMRAP 10
Rx
12 Handstand Pushups
12 Hang Squat Cleans 50/35kg
Md
6 Handstand Pushups / 24 Hand Release Pushups
12 Hang Squat Cleans 40/30kg
Lt
12 Hand Release Pushups
12 Hang Squat Cleans 30/20kg
C) Core
Partner Lying Leg Raises
3 x AMRAP
Extra Credits
i) Split Jerks
3 x 2 reps at 85%
3 x 3 reps at 75%
ii) Rowing Intervals
30 seconds ON / 30 seconds OFF x 10 sets
26 September 2018
Onsdag
A) Deadlifts
4 x 6 reps at 70%
B) Station WOD
4 rounds of:
45 seconds ON, 15 second OFF for transition
1. Wallballs
2. Burpee Pullups (Chest to Bar, Chin over Bar or Jumping)
3. Assault Bike for kcal
4. Kettlebell Snatches (Rx: 24/16, Sc: 16/10)
5. Double/Single Unders
Extra Credits:
i) Handstand Walk
Spend 15 minutes practicing handstand walking.
25 September 2018
Tisdag
A) Upper Body Strength
5 rounds
3 Strict Ring Pullups (Weighted, bodyweight or banded)
10 Double Dumbbell Pushpress, heavy
Rest 90 seconds between rounds
Incease difficulty from last monday.
B) WOD
30-20-10 reps for time:
Rx
Toes to Bar
Overhead Squats 50/35kg
Md
Toes to Bar (15-10-5 reps)
Overhead Squats 35/25kg
Lt
Hanging Knee Raises
Overhead Squats 20/15kg
C) Core Circuit
3 rounds
20 seconds of Hollow Rocks
20 + 20 seconds of Side Crunches per side
60 second rest
Extra Credits:
i) Long Interval Conditioining
4 sets of
600m Run
500m Ski-Erg
Rest 2 min between sets
ii) Farmers Walk
3 Super heavy sets of 15m Carry
24 September 2018
Måndag
A) Back Squat
3 x 2 reps 80%
B) Clean and Jerk & Burpees
EMOM 7
3 Hang Cleans & Push Jerks and 3-6 Burpees
C) Partner Rowing
In pairs, perform: (Timecap: 18 min)
Rx - 5000m Row
Md - 4500m Row
Lt - 4000m Row
One rower. You may switch as often as you like.
Extra Credits:
i) Gymnastics Couplet
4 rounds for time:
2-6 Bar Muscle Ups
20-60 Double Unders
ii) Snatch
5 x 2 Muscle Snatches + 2 Snatch Balances at 60% of 1RM Snatch
21 September 2018
Fredag
A) Deadlifts
3 x 2 reps 92.5%
1 x AMRAP 92.5%
Calculate new 1RM using Epleys Formula
B) Strict Handstand Pushups
4 x 5 reps
60 second rest between sets
Scale by using Deficit, Extra Abmats, Pike Pushups or Tempo Pushups
C) WOD
10 min AMRAP
Rx
20 Single Dumbbell Overhead Lunges 22/16kg
10 Chest to Bar Pullups
20 Single Dumbbell Thrusters 22/16kg
10 Chest to Bar Pullups
Md
20 Single Dumbbell Overhead Lunges 18/12kg
10 Pullups
20 Single Dumbbell Thrusters 18/12kg
10 Pullups
Lt
20 Single Dumbbell Overhead Lunges 14/10kg
10 Ring Rows
20 Single Dumbbell Thrusters 14/10kg
10 Ring Rows
Extra Credits
i) Long Intervals
2 x 10 min AMRAP
15/12 kcal Assault Bike
200m Run
ii) Gymnastics Couplet
4 rounds for time
10m Handstand Walk
20 Pistol Squats
20 September 2018
Torsdag
A) Front Squats
5 x 2 reps 80-85%
B) Heavy Pushup + Renegade Row
4 x 6 reps (1 pushups + 1 row per arm)
C) WOD Intervals
5 min AMRAP
14/10 kcal Row
14 Push Jerks Rx: 60/40kg Md: 45/30kg Lt: 30/20kg
3 min rest
5 min AMRAP
14 Toes to Bar / Knees to Elbows / Hanging Knee Raises
28/21/14 Box Jump Overs
Extra Credits
i) Ring Muscle Up Practice
Rx
30 Muscle Ups for time
Md
10 Muscle Ups for time
Lt
5 rounds, for quality
5 High Kips
5 Jump to Catch
5 Dips
19 September 2018
Onsdag
A) Squat Snatch
Build up to a daily 4RM
B) Snatch & Burpees
EMOM 7
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
1 Overhead Squat
3-6 Lateral Burpees
C) WOD
4 rounds for time (Timecap: 11 min)
Rx
60 Double Unders
15 Wallballs 9/6kg
12 Chest to Bar Pullups
Md
30 Double Unders / 120 Single Unders
15 Wallballs 9/6kg
12 Pullups
Lt
60 Single Unders
15 Wallballs 6/4kg
12 Jumping Pullups
Extra Credits
i) Power Clean + Squat Clean from Blocks
6 x 1 complex 85% of 1RM Power Clean
ii) Conditioning
2 rounds for time
2km Run
2km Row
18 September 2018
Tisdag
A) Deadlifts
4 x 3 reps 85-90%
B) Chipper WOD
For time: (Timecap: 14 min)
Rx
100 Burpees
70 High Box Step-Ups
40 Power Cleans 60/40kg
Md
100 Burpees
70 Box Step-Ups
40 Power Cleans 45/30kg
Lt
70 Burpees
70 Low Box Step-Ups
40 Power Cleans 30/20kg
C) Core Strength
Hanging Leg Raises (up to 90 degree hip angle)
4 x AMRAP
Rest 60 seconds between sets
Extra Credits
i) Back Squats
4 x 3 reps 80%
17 September 2018
Måndag
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walk. Scale to hollow position wheel barrow walks.
B) Upper Body Strength
5 rounds
3 Strict Ring Pullups (Weighted, bodyweight or banded)
10 Double Dumbbell Pushpress, heavy
Rest 90 seconds between rounds
C) WOD
15 min AMRAP
Rx
30 Dumbbell Clean & Jerk 22/16kg
60 Mountain Climbers
60m Farmers Carry 24/18kg
Md
30 Dumbbell Clean & Jerk 18/12kg
45 Mountain Climbers
60m Farmers Carry 20/14kg
Lt
30 Dumbbell Clean & Jerk 14/10kg
30 Mountain Climbers
60m Farmers Carry 14/10kg
Extra Credits
i) Squat Clean & Jerk
4 x 2 reps at 75%
2 x 2 reps at 80%
2 x 2 reps at 85%
ii) Ski Erg Intervals
1:00 ON / 0:30 Rest x 10 sets
14 September 2018
Fredag
A) 3 rounds of
5 Strict Handstand Pushups - adjust depth accordingly
Rest 60 seconds
5 Strict Pullups - adjust weight accordingly
Rest 60 seconds
B) Squat Cleans & Pullups
EMOM x 6
3 Squat Cleans at 60% and 1 set of:
Rx Butterfly Chest to Bar Pullups
Md Kipping Chest to Bar Pullups
Lt Kipping Pullups or Jumping Chest to Bar Pullups
Aim for quality sets rather than going to failure
C) WOD
AMRAP 10
2 min of Rowing for kcal
2 min of Burpees
2 min Rest
2 min Rowing for kcal
2 min Burpees
Partner up, share rower and let one start with burpees.
Extra Credits
i) Weightlifting
Muscle Snatch
Work up to a daily 2RM
Power Snatch 4 x 2 reps at 80%
Back Squat
4 x 2 reps at 85%
ii) Conditioning
20 min AMRAP
20/15 Assault Bike for kcal
60m Sandbag Carry 20/15kg
30m Farmer Walk 2 x 32/24kg
13 September 2018
Torsdag
A) Deadlifts
7 x 2 reps at 85-90%
B) WOD
3 rounds for time
Rx
6 Bar Muscle Ups
8 Power Cleans 60/40kg
10 Front Rack Lunges 60/40kg
Md
2 Bar Muscle Ups or 6 Burpee Chest-to-Bar Pullups
8 Power Cleans 50/30kg
10 Front Rack Lunges 50/30kg
Lt
6 Jumping Chin-over-Bar Pullups
8 Power Cleans 30/20kg
10 Front Rack Lunges 30/20kg
C) Core
Weighted Planks
3 x 30 seconds
Extra Credits
i) Long Conditioning Intervals
1000m Row
1000m Run
Rest 3 min
x 3 sets
12 September 2018
Onsdag
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walks.
Scaled: Start with hollow position wheelbarrow walks and progress by having feet lifted higher, striving for an upright position.
B) Clean & Jerk Complex
Every 90 seconds x 8 sets
1 Squat Clean
3 Front Squats
1 Split Jerk
Start with 70% of 1RM C&J and increase progressivly across sets
C) WOD
2 rounds for time (Timecap: 7 min Timecap)
Rx
20m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 24/16kg
Md
20m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 18/12kg
10m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 12/8kg
Extra Credits
i) Squat Snatch
3 x 3 reps at 75%
3 x 2 reps at 85%
ii) Gymnastics Circuit
3 rounds
5 + 5 reps of Archer Ring Pushups
5 Tempo Ring Pullups (1 second pause at top, 2 second descent)
5-10 Strict Toes to Bar
Rest as needed between exercises and rounds
11 September 2018
Tisdag
A) Upper Body Strength
Barbell Press and Pendlay Row
4 rounds of
6 reps per exercise, alternating between movements
Increase weights from last weeks session
B) WOD
16 min AMRAP
Rx
32 Wallballs 9/6kg
24 Toes to Bar
16 Burpee Box Jumps
Md
24 Wallballs 9/6kg
12 Toes to Bar
12 Burpee Box Jumps
Lt
16 Wallballs
16 Hanging Knee Raises
8 Burpee Box Jumps / Burpee Box Step Ups
C) Core Finisher
Medicine Ball Throw Sit-ups
Throw to partner standing up. Ball touches floor overhead between each throw.
3 x 12 reps
Extra Credits
i) Power Clean + Push Press
6 x 2 + 2 reps at 85% of weaker movement
ii) Short Conditioning Intervals
20 seconds ON, 20 seconds OFF x 16 sets
Alternate between
Rowing for kcal
Double Dumbbell Thrusters Rx - 18/14kg Sc - 14/10kg
10 September 2018
Måndag
A) Deadlifts
5 x 3 reps 87.5%
B) Snatch & Handstand Pushups
EMOM 6
2 Squat Snatches at 70% and 1 unbroken set of:
Kipping Handstand Pushups
or Hand Release Pushups
C) WOD
15-12-9 reps for time of:
(Timecap: 9 min)
Rx
Squat Snatches 42.5/30kg
100 Double Unders before starting each round
Md
Squat Snatches 30/20kg
50 Double Unders before starting each round
Lt
Snatch Balance 30/20kg
25 Double Unders or 50-150 Single Unders before starting each round
Extra Credits:
i) Gymnastics WOD
10 min AMRAP
12 Pistol Squats
3 Ring Muscle Ups
10m Handstand Walk
ii) Long Conditioning Intervals
2 minutes of Assault Bike
2 minutes of Ski Erg
2 minutes of Assault Bike
2 minutes of Ski Erg
Rest 2 min
x 3 sets
07 September 2018
Fredag
A) Deadlifts
6 x 3 reps at 85%
B) Pressing Strength Progression
5 x 3 reps of:
Strict Handstand Pushups, scaling by adding deficit or abmat. (Maximum of 1 abmat)
or
Barbell Press
C) WOD
10 min AMRAP
Rx
5 Thrusters 60/40kg
6 Lateral Burpees
7 Chest-to-Bar Pullups
Md
5 Thrusters 50/30kg
6 Lateral Burpees
7 Chin-over-Bar Pullups
Lt
5 Thrusters 40/25kg
6 Lateral Burpees
7 Jumping Pullups
Extra Credits
i) Accessory Lower Body Strength
Bulgarian Split Squats
3 x 10 reps per leg
60 second rest between sets
Single-Leg Romanian Deadlifts
3 x 10 reps per leg
60 seconds rest between sets
ii) Core Circuit
3 sets
Swim Kicks 30 seconds
Right Side plank to star 30 seconds
Plank to Pushup 30 seconds
Left Side plank to star 30 seconds
2 min rest
06 September 2018
Torsdag
A) Hang Power Clean
Work up to a daily 3RM Hang Power Clean
B) Pulling Strength
Strict Pullups
5 x 5 reps, weighted, bodyweight or banded
C) WOD
4 rounds for time (Timecap: 12 min)
Rx
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
3 Wall Climbs
Md
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
2 Wall Climbs
Lt
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
1 Wall Climbs
Extra Credits
i) Bar Muscle Ups & Handstand Walk
5 sets of
Rx
1-6 Bar Muscle Ups
10m Handstand Walk
Sc
1-6 Hip to Bar Kips
10m Hollow Wheelbarrow Walk
ii) Conditioning Intervals
Alternate between Ski Erg and Rower
45 seconds ON / 15 seconds OFF x 16 sets
05 September 2018
Onsdag
A) Snatches
3 x 4 reps at 70%
2 x 2 reps at 80%
2 x 1 rep at 90%
B) WOD
9 min AMRAP
Rx
21 Wallballs 9/6kg
15 Power Snatches 40/30kg
9 Handstand Pushups
Md
21 Wallballs 9/6kg
15 Power Snatches 30/20kg
4 Handstand Pushups
Lt
21 Wallballs 6/4kg
15 Power Snatches 20/15kg
9 Hand Release Pushups
C) Core Strength
Dead Bug Extensions
3 x 10-15 reps per side
Extra Credits
i) Split Jerks
4 x 2 reps 85%
ii) Running & Farmer Walks
4 sets of
1000m Run
60m Farmer Walks 32/24kg (4 shuttles)
1 min Rest
04 September 2018
Tisdag
A) Deadlifts
5 x 4 reps at 82.5%
B) Shoulder-to-Overhead & Toes-to-Bar
EMOM 6
6 Shoulder-to-Overhead at 60% of 1RM + 1 Unbroken set of Toes-to-Bar, Knees to Elbows or Hanging Knee Raises
C) Rowing Intervals (Performed in pairs)
12 min AMRAP
Row for kcal
Rules:
1. One rowing machine
2. Before switch, person who will take over rower buys in with:
Rx - 4 Burpees over Rower
Sc - 2 Burpees over Rower
Extra Credits
i) Ring Muscle Up Practice
Spend 10 minutes practicing Ring Muscle Ups.
Rx
24 reps of
1 High Kip + 1 Muscle Up + 1 Ring Dip
Sc
5 rounds of
5 High Kips
5 Transition Drills on low rings
3 Slow Descent Ring Dips
03 September 2018
Måndag
A) Back Squat
3 x 4 reps, 80% of 1RM
B) Upper Body Strength
Barbell Press and Pendlay Row
4 rounds of
6 reps per exercise, alternating between movements
C) WOD
2 rounds for time (Timecap: 14 min)
Rx
30 Chest to Bar Pullups
40 Single Arm Overhead Squats 22/16kg
100 Double Unders
Md
30 Chin Over Bar Pullups
40 Single Arm Overhead Squats 14/10kg
50 Double Unders
Lt
30 Jumping Pullups
40 Goblet Squats 22/16kg
100 Single Unders
Extra Credits
i) Weightlifting
Snatch + Snatch Balance
6 x 1 complex, 70-90%
Power Clean
5 x 3 reps at 80%
ii) Assault Bike Intervals
90 seconds ON / 30 seconds OFF x 10 sets
Aim for even kcal scores across all sets
31 August 2018
Fredag
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walks.
Scaled: Start with hollow position wheelbarrow walks and progress by having feet lifted higher, striving for an upright position.
B) Clean & Jerk
Work up to a daily max single
Then,
Perform 15 reps for time at 60% (Timecap: 3 min)
C) WOD
5 rounds for time: (Timecap: 15 min)
Rx
12 Kettlebell Snatches 24/16kg
16 Single Kettlebell Thrusters 24/16kg
30 Situps
Md
12 Kettlebell Snatches 18/12kg
16 Single Kettlebell Thrusters 18/12kg
20 Situps
Lt
12 Kettlebell Snatches 12/8kg
16 Single Kettlebell Thrusters 12/8kg
10 Situps
Extra Credits
i) Weightlifting
Power Snatch
3 x 4 reps at 70%
3 x 2 reps at 80-85%
Paused Back Squat
Work up to a daily 3RM
ii) Assault Bike Intervals
3 min ON / 2 min OFF x 5 sets
Intensity at 90%
30 August 2018
Torsdag
A) Upper Body Pressing Strength
5 x 3 reps of:
Strict Handstand Pushups, scaling by adding deficit or abmat. (Maximum of 1 abmat)
or
Barbell Press
B) Reverse Dragon Flags
29 August 2018
Onsdag
A) Deadlifts
3 x 6 reps at 70%
B) WOD
25 min AMRAP
Rx
100 Double Unders
20 Dumbbell Hang Clean & Jerk 22/16kg
20 Chest to Bar Pullups
20 Wallballs 9/6kg
10 Wallball Carry Shuttle Runs
Md
40 Double Unders
20 Dumbbell Hang Clean & Jerk 18/12kg
20 Pullups
20 Wallballs 9/6kg
10 Wallball Carry Shuttle Runs
Rx
100 Single Unders
20 Dumbbell Hang Clean & Jerk 14/8kg
20 Chest to Bar Pullups
20 Wallballs 6/4kg
10 Wallball Carry Shuttle Runs
Extra Credits
i) Ring Muscle Up Practice
Spend 10 minutes practicing Ring Muscle Ups.
Rx
20 reps of
1 High Kip + 1 Muscle Up + 1 Ring Dip
Sc
4 rounds of
5 High Kips
5 Transition Drills on low rings
3 Slow Descent Ring Dips
ii) Conditioning Sprints
30 seconds Row for Distance
Rest 60 seconds
30 seconds Ski for Distance
Rest 60 seconds
x 5 sets
28 August 2018
Tisdag
A) Pulling Strength
Strict Pullups
5 x 3 reps, 90 seconds rest between sets
Use bands or weights to scale accordingly
B) Front Squat
2 x 4 reps 80%
2 x 2 reps 85%
C) WOD
21-15-9 reps for time
Rx
Russian Kettlebell Swings 32/24kg
Toes to Bar
Handstand Pushups
Md
Russian Kettlebell Swings 24/18kg
Knees to Elbows
Handstand Pushups 7-5-3 reps
Lt
Russian Kettlebell Swings 16/12kg
Hanging Knee Raises
Hand Release Pushups
Extra Credits
i) Push Press & Jerk
5 x 2 Push Press + 1 Split Jerk at 85-90% of 1RM Push Press
27 August 2018
Måndag
A) Snatch
6 x 1 Hang Snatch + 1 Reverse Snatch + 1 Touch & Go Snatch at 80% of 1RM Snatch
B) WOD
In teams of 2
5 rounds each (Timecap: 18 min)
One partner works at a time. Complete 1 full round before switching.
Rx
15 Burpees
15/12 kcal Row
Md
13 Burpees
13/10 kcal Row
Lt
11 Burpees
11/8 kcal Row
C) Core Finisher
2 rounds
30 Medicine Ball Twists
20 Cross-Over Situps
10 Jackknives
Extra Credits
i) Gymnatics
4 sets each of:
Paused Pistol Squats 3-5 reps per leg
Handstand Shoulder taps 6-8 reps per arm
ii) WOD
9 min AMRAP
15 Deadlifts 80/55kg, 60/40kg, 40/25kg
15/12 kcal Assault Bike
15 Chest to Bar Pullups / Chin over Bar Pullups / Jumping Pullups
24 August 2018
Fredag
A) Upper Body Pressing Strength
In a 10 minute window, build up to a:
Rx: 1RM Max Depth Strict Handstand Pushup
Sc: 1RM Barbell Press
When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time.
Opt for Barbell Press if you need more than 1 abmat to perform a strict handstand pushup.
B) WOD
3 rounds for time (Timecap: 15 min)
Rx:
10 Back Squats 80/55kg
20 Toes to Bar
20 Kettlebell Snatches 24/16kg
10 Bar Facing Burpees
Md:
10 Back Squats 60/40kg
20 Knees to Elbows
20 Kettlebell Snatches 18/12kg
10 Bar Facing Burpees
Lt:
10 Back Squats 40/30kg
20 Hanging Knee Raises
20 Kettlebell Snatches 12/8kg
10 Bar Facing Burpees
C) Core & Shoulder Strength
Side Plank with Rear Delt Dumbbell Raises
4 x 8 reps per side
Extra Credits
i) Weightlifting
Power Snatch + Snatch
5 x 2 + 1 reps at 80%
Clean & Jerk
5 x 1 + 3 reps at 80%
ii) Accessory Gymnastics
Single Arm Hang (Scale up by doing Tuck Hang or L-Sit Hang)
4 x Max Time (5-10 seconds)
Handstand Plate Step-up
4 x 5-15 reps (Up & Down)
23 August 2018
Torsdag
A) Deadlifts
4 x 3 reps at 80%
1 x AMRAP at 80%
Calculate new 1RM
B) Core Strength
Hanging Leg Raises
3 x 6 - 10 reps
Use ankle weights to increase difficulty
C) WOD
In teams of 2
12 min AMRAP
Rowing for distance
Every 3 minutes, complete 20 reps of:
Synchronized Overhead Kettlebell Lunges
Rx: 24/16kg
Md: 18/12kg
Lt: 12/8kg
Extra Credits
i) Running Intervals
3 rounds of
8 min efforts, running for distance
Rest 2 minutes between rounds
ii) Bar Muscle Ups
Rx: 20 Bar Muscle Ups for time
Sc: Spend 10 minutes practicing Hip-to-Bar Kips and Banded Bar Muscle Ups
22 August 2018
Onsdag
A) Weighted Pullup
In a 10 minute window, build up to a 1RM Weighted Pullup.
When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time.
B) Clean Complex
EMOM 6
1 Hang Power Clean
1 Touch & Go Power Clean
1 Hang Squat Clean
1 Touch & Go Squat Clean
Use a heavy barbell, from 80% of 1RM Power Clean and heavier
C) WOD
8 min AMRAP
Rx
75 Double Unders
25 American Kettlebell Swings 24/16kg
Md
25 Double Unders
25 American Kettlebell Swings 18/12kg
Lt
75 Single Unders
25 American Kettlebell Swings 12/8kg
Extra Credits
i) Snatch Complex
5 sets of
1 Muscle Snatch
2 Power Snatch
3 Squat Snatch
Use 50% of 1RM Squat Snatch
Rest as needed between sets
ii) Speed Sled Push
EMOM x 10
10m Sled Push with a medium-light load
Go as fast as possible
21 August 2018
Tisdag
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walks.
Scaled: Start with hollow position wheelbarrow walks and progress by having feet lifted higher, striving for an upright position.
B) Snatch & Burpees
EMOM 8
4 Lateral Burpees & 2 Squat Snatches at 70% of 1RM
C) WOD
Every 4 min for 12 min, perform 1 round of:
Rx
32 Wallballs 9/6kg
20 Chest to Bar Pullups
Md
26 Wallballs 9/6kg
20 Chin over Bar Pullups
Lt
20 Wallballs 6/4kg
20 Jumping Pullups
Extra Credits
i) Front Squat
3 x 3 reps 80-85%
ii) Ski Erg Intervals
30s ON / 30s OFF x 12 sets
20 August 2018
Måndag
A) Deadlift
5 x 4 reps at 77.5%
B) Upper Body Strength
3 sets of
10 reps of Single Arm Dumbbell/Kettlebell Press per arm
Rest 60 seconds between sets
3 sets of
10 reps of Single Arm Dumbbell/Kettlebell Row per arm
Rest 60 seconds between sets
C) WOD
21-15-9 reps of:
Rx
High Box Jumps
Push Presses 50/35kg
Md
Box Jumps
Push Presses 40/30kg
Lt
Box Step Ups
Push Presses 30/20kg
Extra Credits
i) Strict Ring Muscle Ups
17 August 2018
Fredag
A) Deadlifts
4 x 5 reps at 75%
B) Dumbbell Bench Press on Pilates Ball
5 x 12 reps
60 second rest between sets
C) WOD
6 min AMRAP
Rx
21 Double Kettlebell Thrusters 20/14kg
15 Burpee Chest to Bar Pullups
9 Shuttle Runs
Md
21 Double Kettlebell Thrusters 16/10kg
15 Burpee Chin over Bar Pullups
9 Shuttle Runs
Lt
21 Double Kettlebell Thrusters 12/8kg
15 Burpee Jumping Pullups
9 Shuttle Runs
Extra Credits
i) Gymnastic Sprints
3 rounds for time
8 Bar Muscle Ups
12 Handstand Pushups
16 Pistols
Rest 3:00 between rounds
ii) Rowing Intervals
0:30 ON / 0:30 OFF x 10 sets
16 August 2018
Torsdag
A) Front Squat
6 x 3 reps at 75-85%
B) Core Strength
Box Supported L-Sit Hold / Weighted / Tuck
4 x 20s Hold
C) WOD
4 rounds for time
Rx
16 Toes to Bar
12 Cleans 60/40kg
8 Shoulder to Overhead 60/40kg
Md
8 Toes to Bar
12 Cleans 42.5/30kg
8 Shoulder to Overhead 42.5/30kg
Lt
16 Hanging Knee Raises
12 Cleans 30/20kg
8 Shoulder to Overhead 30/20kg
Extra Credits
A) Handstand Walk Practice
Spend 10 minutes practicing walking on hands. If proficient, be creative a practice obstacle courses. If needed to scale, have a partner lifting your feet from a hollow pushups position and walk like a wheelbarrow.
B) Run & Bike
2 rounds for time
2000m Run
2 miles Assault Bike
15 August 2018
Onsdag
A) Push & Core Strength
5 rounds of:
5 reps Strict Handstand Pushups
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)
10 reps Strict Hanging Leg Raises
Use ankle weights for added intensity. Scale to Hanging Knee Raises
B) Upper Body Strength
Tempo Push Ups. 3 second descent and 1 second pause in bottom position.
3 x 6 reps
Tempo Ring Rows. 3 second descent and 1 second pause in top of pull.
3 x 6 reps
C) Rowing & Wallball Intervals
0:40 ON / 0:20 OFF x 14 sets
Alternating between
Row for calories
Wallballs 9/6kg
Extra Credits
i) Weightlifting
Reverse Snatch
5 x 2 reps at 80%
Split Jerk
4 x 2 reps at 80%
2 x 1 rep at 90%
14 August 2018
Tisdag
A) Deadlifts
4 x 6 reps at 72.5% of 1RM
B) Dumbbell Walking Lunges
4 sets of 16 steps carrying medium-heavy dumbbell
Rest 60 seconds between sets
C) WOD
14 min AMRAP
Rx
7 Burpees
7 Chest to Bar Pullups
7 Overhead Squats 50/35kg
Md
7 Burpees
7 Chin Over Bar Pullups
7 Overhead Squats 30/20kg
Lt
7 Burpees
7 Jumping Pullups
7 Overhead Squats 20/15kg or 7 Front Squats 30/20kg
Extra Credits
i) Speed Sled Push
EMOM x 10
10m Sled Push with a medium-light load
Go as fast as possible
ii) Assault Bike Intervals
1:00 ON / 0:30 OFF
2:00 ON / 1:00 OFF
3:00 ON / 1:30 OFF
4:00 ON / 2:00 OFF
5:00 ON / 2:30 OFF
13 August 2018
Måndag
A) Power Snatch + Snatch
EMOM x 12
Perform 1 + 1 reps, starting at 70% and increasing load every 3 sets
B) Reverse Dragon Flags
10 August 2018
Fredag
A) Snatch Complex
EMOM 10
2 Snatch Deadlifts
2 Snatches
2 Overhead Squats
Start at 60% of 1RM Snatch, increase weights progressively through-out EMOM
B) Pressing & Core Strength
5 rounds of:
5 reps of Double Kettlebell Z-Press
Use heavy load
10 rotations each way of Stir-the-Pot
Rest as needed between rounds
C) Rowing
In pairs, perform:
5000m Row for time
One rows at a time
Switch as often as desired
Extra Credits
i) Ring Muscle Ups
Rx
EMOM 6
3-6 reps of Ring Muscle Ups
Sc
3 minutes of Transition Drill Practice
3 minutes of Ring Kip Practice
3 minutes of Jump to Catch Practice
ii) Front Squat + Jerk
5 x 1 + 2 reps at 80%
09 August 2018
Torsdag
A) Handstand Walk Practice
Spend 10 minutes practicing walking on hands
B) Deadlifts
5 x 5 reps at 72.5%
C) WOD
6 rounds of:
In a 2:00 window, perform
10 Strict Pullups, scale to weighted or banded depending on proficiency
30 Walking Lunges
AMRAP Double Unders or Single Unders
Rest 1:00 between rounds
Extra Credits
i) Clean Complex
EMOM 12
1 Squat Clean + 2 Low Hang Squat Cleans
Start at 60% of 1RM and and increase weight every 3 minutes
ii) WOD
14 min AMRAP
14 Handstand Pushups
28 Box Jump Overs
14 kcal Assault Bike
08 August 2018
Onsdag
A) Paused Back Squats
4 x 3 reps at 70-75% of 1RM Back Squat
Pause 2 full seconds in bottom position
C) WOD
21-15-9 reps for time:
Rx
Hang Power Snatches (50/30kg)
Lateral Burpees
Md
Hang Power Snatches (40/25kg)
Lateral Burpees
Lt
Hang Power Snatches (30/20kg)
Burpees
Extra Credits
i) Power Clean + Push Jerk
Build up to a daily 3RM
ii) Rowing
42,195m Row for time
Just kidding,
90 seconds ON, 60 seconds OFF x 6 sets
07 August 2018
Tisdag
A) Split Jerks with 1 second pause in dip
5 x 2 reps at 80% of 1RM Jerk
B) Bent Over Barbell Rows
5 x 5 reps, starting each repetition from floor
C) WOD
In a 10:00 window
Run 1 Lap around Solna C
In remainder of time, perform AMRAP of:
Rx
15 Toes to Bar
15 Wallballs 9/6kg
Md
15 Knees to Elbows
10 Wallballs 9/6kg
Lt
15 Hanging Knee Raises
10 Wallballs 6/4kg
Extra Credits
i) Seated Rope Pulls
10 rounds:
15m Rope Pull
Push Sled back to start
06 August 2018
Måndag
A) Deadlift
4 x 6 reps at 70%
B) Push & Core Strength
5 rounds of:
5 reps Strict Handstand Pushups
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)
10 reps Strict Hanging Leg Raises
Use ankle weights for added intensity. Scale to Hanging Knee Raises
C) WOD
3 rounds for time (Timecap: 10 min)
Rx
15 American Kettlebell Swings 24/16kg
15 Goblet Squats 24/16kg
5 Bar Muscle Ups
Md
15 American Kettlebell Swings 18/12kg
15 Goblet Squats 18/12kg
10 Chest to Bar Pullups
Lt
15 American Kettlebell Swings 14/10kg
15 Goblet Squats 14/10kg
5 Pullups OR 15 Jumping Pullups
Extra Credits
i) Long Ski Erg Intervals
2000m x 3 sets
Rest 2 min between rounds
ii) Single Leg Deadlifts
Holding two kettlebell, perform:
3 x 10 reps per leg
Rest 60 seconds between sets
03 August 2018
Fredag
A) Upper Body Pulling Strength
Strict Pullups, Supinated Grip
3 x 5 reps, heavy
Weighted, bodyweight or banded depending on proficiency
Dumbbell Rows
3 x 10 reps per side
02 August 2018
Torsdag
A) Deadlift
Work up to a daily 1RM Deadlift
This is a baseline test for an upcoming deadlift strength cycle.
B) WOD
Every 2 minutes x 6 sets, perform
Rx
8 Toes to Bar
8 Front Rack Reverse Lunges with 2 Kettlebells 24/16kg
8 Toes to Bar
8 Front Rack Reverse Lunges with 2 Kettlebells 24/16kg
Md
4 Toes to Bar
8 Front Rack Reverse Lunges with 2 Kettlebells 18/12kg
4 Toes to Bar
8 Front Rack Reverse Lunges with 2 Kettlebells 18/12kg
Lt
8 Hanging Knee Raises
8 Front Rack Reverse Lunges with 2 Kettlebells 12/8kg
8 Hanging Knee Raises
8 Front Rack Reverse Lunges with 2 Kettlebells 12/8kg
C) Core Finisher
Side Plank with Rear Delt Flies
3 x 10 reps per side
Stir-the-Pot
3 x 10 rotations each way
Extra Credits
i) Assault Bike Intervals
3 min ON, 2 min OFF x 6
First and last intervals performed at 70%
Interval 2 - 5 performed at 90% of max pace
01 August 2018
Onsdag
A) Clean
Barbell at 60% of 1RM Clean
Transition to following EMOM without pause.
EMOM 2
3 Squat Cleans
EMOM 2
2 Squat Cleans + 1 Front Squat
EMOM 2
1 Squat Clean + 2 Front Squats
EMOM 2
3 Front Squats
B) Turkish Get-up
Spend 10 minutes practicing and working up to a 1RM Turkish Get-Up
C) WOD
8 min AMRAP
Rx
40 Wallballs
30 Chest to Bar Pullups
20 Kettlebell Snatches 28/20kg
Md
30 Wallballs
30 Pullups
20 Kettlebell Snatches 20/14kg
Lt
20 Wallballs
30 Jumping Pullups
20 Kettlebell Snatches 16/10kg
Extra Credits
i) Snatch
Power Snatch from blocks, above knee cap + Snatch Grip Push Press from behind the neck
5 x 3 + 3 reps at 60% of 1RM Snatch
ii) Conditioning
2 rounds for time
2000m Run
1250 Ski-Erg
31 July 2018
Tisdag
A) Upper Body Pushing
Strict Press
3 x 5 reps 75%
Pushups
3 x 15 reps, use weights if needed to scale up
B) Core Strength
Box Supported Tuck, L-sit or Weighted L-sit
4 x 20 seconds
Rest 60 seconds between sets
C) Team WOD (Teams of 2)
15 min AMRAP
12/10/8 Row (Calories)
6 Burpees over rower (Rx & Md jump over, Lt step over)
One person works at a time. Complete 1 full round before swithcing.
Extra Credits
i) WOD
5 rounds for time
16 - 30 Pistol Squats / Bulgarian Split Squats
5 - 15 Handstand Pushups
5 Power Clean + 5 Hang Cleans at 30% of 1RM
30 July 2018
Måndag
A) Deadlift
4 x 6 reps at 70%
B) WOD
3 rounds for time
Rx
100 Double Unders
15 Hang Snatches 60/40kg
1 Fountain Run
Md
40 Double Unders
15 Hang Snatches 40/30kg
1 Fountain Run
Lt
100 Single Unders
15 Hang Snatches 20/15kg
1 Fountain Run
C) Core Finisher
2 rounds of
1 min Alternating Lying Leg Raises
1 min Plank
1 min rest
Extra Credits
i) Weightlifting
Snatch
3 x 4 reps at 75%
3 x 2 reps at 85%
Jerks
3 x 3 reps at 75%
5 x 1 rep at 80-90%
ii) Gymnastics
EMOM 12, rotating through
1. 6 Burpee High Box Jumps
2. 3 - 6 Bar Muscle Ups
3. 3 - 15 Handstand Pushups
4. 3 - 15 Chest to Bar Pullups
27 July 2018
Fredag
A) Split Jerk Training
2 x 6 reps of Split Stance Barbell Press at 40% of 1RM Jerk
2 x 4 reps of Push Press at 60% of 1RM Jerk
4 x 2 reps of Split Jerks at 80-90% of 1RM Jerk
B) Core Strength
Straight Leg Strict Toes-to-Bar / Hanging Leg Raises
3 x AMRAP
Rest 90 seconds between sets
C) WOD
5 rounds for time (Timecap: 14 min)
Rx
60 Double Unders
12 Kettlebell Swings 32/24kg
12 Kettlebell Push Press 32/24kg
Md
30 Double Unders
12 Kettlebell Swings 24/16kg
12 Kettlebell Push Press 24/16kg
Lt
60-120 Single Unders, depending on proficiency
12 Kettlebell Swings 16/10kg
12 Kettlebell Push Press 16/10kg
Extra Credits
i) Deadlifts
Work up to a daily 5RM
ii) Rowing Intervals
5 rounds of
80/55 kcal Row
Rest 2:00 between rounds
26 July 2018
Torsdag
A) Squat Snatch
6 x 2 reps at 75-85%
B) WOD
For time (Timecap: 10 min)
Rx
16 Power Snatches
16 Burpees
16 Hang Squat Snatches
16 Burpees
16 Overhead Squats
16 Burpees
Barbell: 60/40kg
Md
16 Power Snatches
13 Burpees
16 Hang Squat Snatches
13 Burpees
16 Overhead Squats
13 Burpees
Barbell 42.5/30kg
Lt
16 Power Snatches
10 Burpees
16 Hang Squat Snatches
10 Burpees
16 Overhead Squats
10 Burpees
Barbell: 30/20kg
C) Accessory Strength
Strict Ring Rows, 2 second descent 3 x 8 reps
Dumbbell Pilates Ball Press, 2 second descent 3 x 8 reps
Extra Credits
i) Upper Body Strength
Strict Ring Pullups
5 x 5 reps
Weighted, bodyweight or band-assisted
ii) Long Intervals
10 min AMRAP x 3 sets
Alternate between
18 kcal Assault Bike
12 kcal Ski Erg
3 min rest between sets
Maintain steady state across all sets
25 July 2018
Onsdag
24 July 2018
Tisdag
23 July 2018
Måndag
20 July 2018
Fredag
A) Deadlift
2 x 5 reps at 75%
1 x 5 reps at 80%
1 x 5 reps at 85%
B) WOD
4 rounds for time (Timecap: 12 minutes)
Rx
30 Box Jump Overs
12 Power Snatches 60/40kg
Md
25 Box Jump Overs
12 Power Snatches 42.5/30kg
Lt
20 Box Step Overs
12 Power Snatches 30/20kg
C) Core Finisher
1 round for quality
50 Medicine Ball Twists
50 Leg Raises
50 Side Plank Dips
Partition reps anyhow
Extra Credits
i) Thrusters & Double Unders
Every 2 minutes, perform:
3 Squat Clean Thrusters at 75% of 1RM
10-50 Double Unders
x 8 sets
ii) Running
5km Run
Keep a pace around 90% of max time
19 July 2018
Torsdag
A) Single Arm Dumbbell Push Press
5 x 5 reps per arm, use heavy weights, use heavier dumbbells performed last week
B) Strict Pullups
EMOM 9
5 reps of
Rx: Strict Weighted Pullups
Md: Strict Bodyweight Pullups
Lt: Strict Banded Pullups
C) WOD
AMRAP 10 minutes
1 Run around Solna C
In remaining time, perform AMRAP of
Rx: Burpee Bar Muscle Ups
Md: Burpee Chest to Bar Pullups
Lt: Burpee Jumping Pullups
Extra Credits
i) Heavy Box Step Ups
4 x 4 reps per side
Use a box at knee height
ii) Conditioning Intervals
4 rounds of
1.6km Assault Bike
800m Row
500m Ski Erg
Rest 3 min between rounds
18 July 2018
Onsdag
A) Snatch Technique
1 Muscle Snatch + 1 Overhead Squat
4 x 4 complexes at 50% of 1RM Snatch
B) Squat Snatch
5 x 2 reps at 80-85%
C) WOD
1 round for time (Timecap: 10 minutes)
Rx
30 Double Kettlebell Hang Cleans 24/16kg
60 Hand Release Pushups
120 Double Unders
60 Situps
30 Double Kettlebell Shoulder to Overhead 24/16kg
Md
30 Double Kettlebell Hang Cleans 18/12kg
45 Hand Release Pushups
60 Double Unders
45 Situps
30 Double Kettlebell Shoulder to Overhead 18/12kg
Lt
30 Double Kettlebell Hang Cleans 12/8kg
30 Hand Release Pushups
120 Single Unders
30 Situps
30 Double Kettlebell Shoulder to Overhead 12/8kg
Extra Credits
i) Deadlifts
4 x 4 reps at 80%
17 July 2018
Tisdag
A) Back Squat
5 x 2 reps 85%
B) Accessory Strength
Dumbbell Rows
3 x 8 reps per side
Reverse Lunges
3 x 6 reps per side
C) WOD
Buy in / Buy out: 500m Row
Split up class in 2 groups
1 group buys in with 500m Row, other group buys out with 500m Row
Rx
25-20-15
Toes to Bar
Double Kettlebell Front Squats 24/16kg
Md
25-20-15
Knees to Elbows
Double Kettlebell Front Squats 18/12kg
Lt
25-20-15
Hanging Knee Raises
Double Kettlebell Front Squats 12/8kg
Extra Credits
i) WOD
AMRAP 7
3-7 Handstand Pushups
14 Kettlebell Snatches, medium weight
ii) Strongman Conditioning
4 rounds
300m Run
15m Rope Pull
15m Sled Push
30m Farmers Carry
15 Rope Pull
15m Sled Push
Rest 2 min between rounds
16 July 2018
Måndag
A) Clean & Jerk Complex
EMOM 10
1 Squat Clean
1 Hang Clean
1 Split Jerk
1 Front Squat
1 Split Jerk
Start at 60% of 1RM C&J and work up to 85% through-out.
B) Gymnastics Strength
3 x 20 seconds of Hanging L-Sit or Tuck Hang
Rest 40 seconds between sets
3 x AMRAP Strict Handstand Pushups
Rest 90 seconds between sets
Scale to Pike Pushups or Regular Pushups
C) WOD "Baby Kelly"
5 rounds for time (Timecap: 20 min)
Rx
20 Wallballs 9/6kg
20 Box Jumps
1 Fountain Run
Md
15 Wallballs 9/6kg
15 Box Jumps
1 Fountain Run
Lt
10 Wallballs 9/6kg
10 Box Jumps
1 Fountain Run
Extra Credits
i) Clean Deadlift from Deficit
Work up to a daily 5RM
Stand on a 4cm riser, chest has to stay upright through-out movement
ii) Upper Body Accessory Strength
5 rounds of
15m Bent Over Rope Pull, medium weight
15 Cannonball Presses, medium weight
60 seconds rest between sets
13 July 2018
Fredag
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walking, or an appropriate scaling of handstand holds.
B) Clean + Front Squat + Jerk
5 x 1 + 3 + 1 reps at 80% of 1RM Clean & Jerk
C) WOD
3 rounds for time (Timecap: 15 min)
Rx
20 Toes to Bar
1 Fountain Run
20 Kettlebell Snatches 24/16kg
Md
20 Knees to Elbows
1 Fountain Run
20 Kettlebell Snatches 18/12kg
Lt
20 Hanging Knee Raises
1 Fountain Run
20 Kettlebell Snatches 14/8kg
Extra Credits
i) Gymnastics
5 sets of
12 Chest to Bar Pullups
18 Pistols Squats
Rest 90 seconds
ii) Conditioning Intervals
6 sets of
24/16 kcal Assault Bike
18/12 kcal Ski Erg
Rest 60 seconds
12 July 2018
Torsdag
A) Strict Pullups
EMOM 8
5 reps of
Rx: Strict Weighted Pullups
Md: Strict Bodyweight Pullups
Lt: Strict Banded Pullups
B) Deadlift and Jumping
Perform 4 supersets of
3 Deadlifts at 85% of 1RM
3 Max Distance Broad Jumps
Rest as needed between sets
C) Conditioning Intervals
40 seconds ON / 20 seconds OFF x 14 sets
Alternating between
1. Rowing for distance
2. Burpee Box Jumps
Extra Credits
i) Power Snatch from Blocks 5 x 3 reps at 75%
ii) Farmer Walks
3 sets of 15 m walk, really heavy weights!
11 July 2018
Onsdag
A) Single Arm Dumbbell Push Press
5 x 5 reps per arm, use heavy weights
B) Strict Toes to Bar / Hanging Leg Raise / Hanging Knee Raise
4 x AMRAP
Rest 90 seconds between sets
C) WOD
4 rounds for time (Timecap: 15 min)
Rx
15 Handstand Pushups
15 Snatches 40/30kg
15 Back Squats 40/30kg
Md
5 Handstand Pushups
15 Snatches 30/20kg
15 Back Squats 30/20kg
Lt
15 Hand Release Pushups
15 Snatches 20/15kg
15 Back Squats 20/15kg
Extra Credits
i) Weightlifting
Split Jerks
4 x 3 reps at 80%
2 x 2 reps at 85%
Front Squat
3 x 3 reps at 85%
ii) Core Strength
3 rounds for quality
20 GHD Situps
20 Deadbug Extensions
10 July 2018
Tisdag
A) Snatch Complex
3 sets of 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch at 60% of 1RM Snatch
3 sets of 1 Power Snatch + 1 Squat Snatch at 75% of 1RM Snatch
3 sets of 1 Squat Snatch at 90% of 1RM Snatch
B) WOD
25 min AMRAP
Rx
9 Deadlifts 90/60kg
9 Lateral Burpees
9 Pullups
Md
9 Deadlifts 70/45kg
7 Lateral Burpees
5 Pullups
Lt
9 Deadlifts 50/30kg
5 Lateral Burpees
9 Jumping Pullups
Extra Credits
i) Gymnastics
Plank in Ring Push-Up Position
4 x 15-30s
Wall-Facing Handstand Hold
4 x 15-30s
ii) Accessory Strength
Romanian Deadlifts
3 x 8 reps at 50% of 1RM Deadlift
Dumbbell Lunges
3 x 8 + 8 reps, medium heavy weight
09 July 2018
Måndag
A) Back Squat
5 x 3 reps at 80%
B) Dumbbell Complex
06 July 2018
Fredag
A) Squat Snatches
EMOM 10
Perform 3 reps with 2s pause in catch, use 70% of 1RM
B) WOD
For time (Timecap: 12 minutes)
Rx
100 Pullups
100 Burpees
Md
60 Pullups
80 Burpees
Lt
100 Jumping Pullups
60 Burpees
C) Core Strength
Rear Delt Flies in Sideplank Position, using a light dumbbell
3 x 12 reps per side
Extra Credits
i) Weightlifting
Snatch Pulls
3 x 5 reps at 105% of 1RM Snatch
Front Squats
3 x 3 reps at 80-85%
ii) Conditioning Intervals
3 rounds of:
1500m Row
1000m Ski Erg
3 min rest between rounds
05 July 2018
Torsdag
A) Deficit Deadlifts, standing on 4cm riser
4 x 4 reps at 70-75%
B) WOD
8 rounds for time: (Timecap: 10 min)
Rx
25 Double Unders
4 Squat Clean Thrusters 60/40kg
Md
10 Double Unders
4 Squat Clean Thrusters 42.5/30kg
Lt
25 Double Unders
4 Squat Clean Thrusters 30/20kg
C) Upperbody Strength
Perform all repetitions in a tempo manner; 1 second hold, 3 second eccentric, fast concentric.
3 sets of 6 reps Barbell Rows
3 sets of 6 reps Weighted or Bodyweight Push-Ups
Extra Credits
i) Weighted Planks
4 x 30 second Holds, heavy weight
ii) Strict Ring Pullups
Work up to a daily 3RM using weights
Then perform 3 x 3 reps at 85% of 3RM
04 July 2018
Onsdag
A) Power Snatch
Work up to a daily 3RM
Then perform 3 x 3 reps at 85% of 3RM
B) Dumbbell Complex
03 July 2018
Tisdag
A) Clean Complex
Work up to a heavy set of
Power Clean + Hang Squat Clean + Touch & Go Squat Clean
B) WOD
AMRAP 12
Rx
12 Toes to Bar
6 Snatches 42.5/30kg
6 Overhead Lunges 42.5/30kg
Md
6 Toes to Bar
6 Snatches 30/20kg
6 Overhead Lunges 30/20kg
Lt
12 Hanging Knee Raises
6 Snatches 20/15kg
6 Overhead / Front Rack Lunges 20/15kg
C) Core Strength
Stir-the-Pot
4 x 10 rotations each way
Extra Credits
i) Weightlifting
Split Jerks
4 x 2 reps at 85%
Jerk Dips
3 x 3 reps at 110% of 1RM Jerk
ii) WOD
5 rounds of:
30m Sled Push, medium weight
10 GHD Sit-Ups
02 July 2018
Måndag
A) Push Press
5 x 3 reps at 85%
B) Strict Press
3 x 5 reps at 75%
C) WOD
"Helen"
3 rounds for time (Timecap: 10 minutes)
Rx
1 Fountain Run
21 American Kettlebell Swings 32/20kg
12 Chest-To-Bar Pullups
Md
1 Fountain Run
21 American Kettlebell Swings 24/16kg
12 Chin-over-Bar Pullups
Lt
1 Fountain Run
21 American Kettlebell Swings 16/10kg
12 Jumping Pullups
Extra Credits
i) Assault Bike
29 June 2018
Fredag
28 June 2018
Torsdag
A) Front Squat & Jerk
3 waves of
3 Front Squats + 1 Split Jerk 80%
2 Front Squats + 1 Split Jerk 85%
1 Front Squat + 1 Split Jerk 90%
Rest as needed between sets
B) WOD: "Amanda" (Timcap: 8 min)
Rx
9 - 7 - 5 reps of:
Ring Muscle Ups
Squat Snatch 60/40kg
Md
9 - 7 - 5 reps of:
Burpee Chest to Bar Pullups
Squat Snatch 40/25kg
Lt
9 - 7 - 5 reps of:
Hand Release Pushups
Ring Rows
Muscle Snatch 20/15kg
Overhead Squats 20/15kg
C) Core Strength
3 sets
30 seconds Lying Leg Raises, partner pushes legs down. Go for fast repetitions.
Extra Credits
i) Rowing Intervals
3 min ON, 2 min OFF at 90% pace
x 5 sets
ii) Accessory Strength Training
4 supersets of
6 Reverse Barbell Lunges per leg, use a heavy load
10 Landmine Twists per side
Rest 90 seconds between supersets
27 June 2018
Onsdag
26 June 2018
Tisdag
25 June 2018
Måndag
A) Hang Squat Cleans
2 x 4 reps 70%
2 x 3 reps 80%
2 x 2 reps 85%
2 x 1 rep 90%
B) WOD
2 Rounds for time (Timecap: 12 min)
Rx
21 Chest to Bar Pullups
21 Overhead Squats 60/43kg
100 Double Unders
Md
21 Pullups
21 Overhead Squats 30/20kg
45 Double Unders
Lt
21 Jumping Pullups
21 Front Squats 30/20kg
C) Gymnastics Core Strength
22 June 2018
Fredag
A) Turkish Get-Up
Spend 10 minutes practicing and working up to a heavy repetion of Turkish Get-Up for both arms
B) Clean & Jerk Complex
Every minute, perform:
1 Power Clean
1 Push Press
1 Squat Clean Thruster
1 Squat Clean
1 Split Jerk
For a total of 10 minutes
C) WOD
3 rounds for time (Timecap: 12 min)
Rx
21 Lateral Burpees
21 Toes to Bar
9 Ground to Overhead 60/40kg
Md
21 Lateral Burpees
21 Knees to Elbows
9 Ground to Overhead 45/30kg
Lt
15 Lateral Burpees
15 Hanging Knee Raises
9 Ground to Overhead 30/20kg
Extra Credits
i) Run
6 x 1000m Run, on treadmill or outdoors
Rest 1 minute between sets
ii) Gymnastics / Core Circuit
5 rounds, not for time, of:
6 Hip to Bar Kips
12 Side Plank Leg Lifts per side
18 Cross Over Situps
21 June 2018
Torsdag
A) Snatch Complex
Power Snatch + Hang Power Snatch + Hang Squat Snatch + Snatch Balance
8 x 1 complex starting at 50% of 1RM, working up to 85%
B) Upper Body Accessory Strength
3 rounds of
12 reps of Single Arm Dumbbell Arnold Press
12 reps of Single Arm Dumbbell Row
Rest 30 seconds between each exercise
C) WOD
1 round for time (Timecap: 10 minutes)
Rx
80 Double Unders
60 Dumbbell Overhead Lunges 22/16kg
40 Barbell Snatches 42.5/30kg
20m Handstand Walk
Md
40 Double Unders
60 Dumbbell Overhead Lunges 14/9kg
40 Barbell Snatches 30/20kg
20m Handstand Walk / 20m Wheelbarrow / 20m Bear Crawl
Lt
80 Single Unders
60 Dumbbell Front Rack Lunges 16/12kg
40 Barbell Snatches 20/15kg
20m Bear Crawl
Extra Credits
i) Clean & Jerk
Power Clean + Push Jerk
5 x 2 + 2 reps at 75% of 1RM Clean & Jerk
ii) Rowing Intervals
2 min ON, 1 min OFF x 6 sets
20 June 2018
Onsdag
A) Back Squats
3 x 10 reps at 55% of 1RM Back Squat
B) WOD (Timecap: 15 minutes)
Rx
20-16-12-8-4 reps of
Chest to Bar Pullups
Handstand Pushups
After every rounds, complete 6 shuttle runs
Md
20-16-12-8-4 reps of
Pullups
Handstand Pushups (1/2 number of reps)
After every rounds, complete 6 shuttle runs
Lt
20-16-12-8-4 reps of
Jumping Pullups
Hand Release Pushups
After every rounds, complete 6 shuttle runs
C) Core Strength
3 sets of:
1 minute of Knees to Elbows in Ring Supported Plank Position
Maintain a steady pace through-out
Rest 1 minute between sets
Extra Credits
i) Snatch
High Hang Power Snatch + Overhead Squat with pause in bottom
5 x 3 + 3 reps at 65% of 1RM Snatch
ii) Farmer/Overhead Carry
8 sets of 30m walks, holding 2 Kettlebells of different loads
Heavy Kettlebell in a Farmer Hold
Medium Kettlebell in an Overhead Hold
Switch arm between sets
19 June 2018
Tisdag
A) Deadlifts
3 x 3 reps at 85-90% of 1RM Deadlift
B) WOD
AMRAP 13, perform a reps scheme of:
2-4-6-8... and so on, of the following movements
Kettlebell Snatches
Box Jump Overs (Lt perform Box Step Overs)
KB weights
Rx: 20/14kg
Md: 18/12kg
Lt: 16/10kg
C) Accessory Strength
3 sets of
25 Band Pull-Aparts
10 Deep Good Mornings, light load
Extra Credits:
i) Assault Bike intervals
3 sets of:
50/30 calories on the Assault Bike
EMOM perform 4 burpees, starting at 00:00
Rest 2 min between rounds
ii) Sled Push
Perform 4 sets of 15m
Use a very heavy load
Rest as needed between sets
18 June 2018
Måndag
A) Barbell Lunges
5 x 5 reps per leg
Use heavy load
B) Upper Body Accessory Strength
4 rounds of:
12 Seated Cannonball Presses (Sit upright, hold a kettlebell by the cannonball and press from chest height to overhead)
12 reps of tempo Ring Rows (fast up, 3 second descent)
C) 40/20 Intervals
40 seconds of work, followed by 20 seconds of rest.
Perform a total of 12 intervals, rotating through stations:
1. Burpee Pullups (Rx: Chest to Bar, Md: Chin over Bar, Lt: Jumping)
2. Row for calories
3. Wallballs
Extra Credits:
i) Weightlifting
Power Snatch + Squat Snatch
6 x 1 complex at 85% of 1RM Snatch
Split Jerk from rack
4 x 3 reps at 80% of 1RM Jerk
ii) Core Strength
4 sets of:
AMRAP Strict Toes to Bar
followed by 30 seconds of Straight Arm Side Planks per side
15 June 2018
Fredag
A) Strict Handstand Pushups
5 x 5 reps
For scaling up or down, select a difficult variation, ex deficit, negative or pike pushups
B) Upper Body Accessory Strength
3 rounds of
12 reps of Single Arm Dumbbell Arnold Press
12 reps of Single Arm Dumbbell Row
Rest 45 seconds between each exercise
C) WOD Intervals
Perform 2 sets of C1 and C2 each.
Rest 2 minutes between sets.
C1 and C2 both have the following rep scheme:
Rx starts with 16 reps of each exercise and adding 2 reps per round. (16-18-20 and so on...)
Md starts with 12 reps
Lt starts with 8 reps
C1)
AMRAP 4
Row for Calories
Wallballs
C2)
AMRAP 4
Toes to Bar / Hanging Knee Raises
Box Jumps
14 June 2018
Torsdag
A) Front Squat
4 x 4 reps at 80% of 1RM
B) WOD
3 rounds for time (Timecap: 12 min)
Rx
25 Pullups
20 Barbell Overhead Lunges (42.5/30kg)
Md
15 Pullups
20 Barbell Overhead Lunges (20/15kg)
Lt
25 Jumping Pullups
20 Front Rack Lunges (20/15kg)
C) Core Strength
Ab Wheel Rollouts
4 x 6 - 10 reps
Use a wheel, barbell or rower seat
Extra Credits:
i) Snatch
High Hang Power Snatch + Overhead Squat with pause in bottom
5 x 3 + 3 reps at 60% of 1RM Snatch
ii) Conditioining
50-40-30-20-10 kcal of:
Assault Bike
Ski Erg
13 June 2018
Onsdag
A) High Box Jumps
Spend 10 minutes working on High Box Jumps
B) DT Complex
Work up to a daily unbroken max in the following complex:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
C) WOD
5 rounds for time (Timecap: 16 min)
1 round of DT, using 50% of part A weight
1 Fountain Run
Extra Credits
i) Gymnastics Couplet
15-10-5 reps of:
Handstand Pushups
Pistol Squats (x reps per leg)
ii) Rowing Intervals
Perform 4 sets of 4 min Rowing for distance
Maintain a 90% pace through-out the intervals
Rest 3 minutes between intervals
12 June 2018
Tisdag
A) Strict Pullups
Every 90 seconds, perform:
3 reps of weighted, bodyweight or banded pullups.
Use a heavy load
x 5 sets
B) Upper Body Accessory Strength
4 rounds of:
10 Seated Cannonball Presses (Sit upright, hold a kettlebell by the cannonball and press from chest height to overhead)
10 reps of tempo Ring Rows (fast up, 3 second descent)
C) WOD
AMRAP 10 min
Rx
14 Snatches 60/40kg
14 Lateral Burpees
42 Mountain Climbers
Md
14 Snatches 42.5/30kg
14 Lateral Burpees
35 Mountain Climbers
Lt
14 Snatches 30/20kg
14 Lateral Burpees (athlete may step over bar)
28 Mountain Climbers
Extra Credits
i) Squat Snatches
Work up to a daily 2RM
Then perform 3 x 2 reps at 85% of 2RM
ii) Sled Push
Perform 4 sets of 15m
Use a very heavy load
Rest as needed between sets
iii) Med Ball Carry Interval
Run 100m (5 shuttle runs), carrying a 9/6kg medicine ball on
Rest 30s
x 12 sets
11 June 2018
Måndag
A) Overhead Squat
3 x 3 reps at 85%
2 x 10 reps at 60%
B) WOD, for time (Timecap: 14 min)
Rx
45/35 kcal Row
40 Alternating Dumbbell Snatches 28/20kg
35 Toes to Bar
30 Dumbbell Push Jerk 28/20kg
25 Chest to Bar Pullups
20 Target Burpees
150 Double Unders
Md
35/28 kcal Row
40 Alternating Dumbbell Snatches 22/16kg
35 Knees to Elbows
30 Dumbbell Push Jerk 22/16kg
25 Pullups
20 Target Burpees
50 Double Unders
Lt
25/20 kcal Row
40 Alternating Dumbbell Snatches 14/9kg
35 Hanging Knee Raises
30 Dumbbell Push Jerk 14/9kg
25 Jumping Pullups
20 Target Burpees
150 Single Unders
C) Core
Hanging L-Sit Hold
EMOM x 3
20 second hold
Extra Credits:
i) AMRAP 16
200m Run
20 Kettlebell Deadlifts
20 Ketllebell Swings (American)
20 Kettlebell Goblet Squats
Rx: 24/18kg
Sc: 16/12kg
08 June 2018
Fredag
A) Push Press
Work up to a daily 3RM
Then perform 3 x 3 reps at 80% of 3RM
B) Sprint WOD
2 rounds for time (Timecap: 5 min)
16 Dumbbell or Kettlebell Regional Lunges (1 weight held in overehad position, 1 weight held in front rack position)
16 Toes to Bar / Knees to Elbows / Hanging Knee Raises
C) WOD
AMRAP 12
30 Mountain Climbers
15 Squat Jumps
3 / 2 / 1 Wallclimbs (Rx/Md/Lt)
Extra Credits
i) Squat Cleans
3 x 3 reps 70%
3 x 2 reps 80%
3 x 1 rep 90%
ii) Conditioning
4 rounds for time:
1000m Row
2000m Assault Bike
07 June 2018
Torsdag
A) High Box Jumps
Spend 10 minutes practicing High Box Jumps, working up to a daily max height
B) Snatch
Snatch Pull + Reverse Snatch
6 x 1 complex at 85% of 1RM Snatch
C) WOD
3 rounds for time (Timecap: 12 min)
Rx:
16 Reverse Snatches 42.5/30kg
24 Single Arm Kettlebell Shoulder-to-Overhead 28/20kg
16 Jackknives
Md:
16 Reverse Snatches 35/25kg
24 Single Arm Kettlebell Shoulder-to-Overhead 20/14kg
16 Jackknives
Lt:
16 Reverse Snatches 30/20kg
24 Single Arm Kettlebell Shoulder-to-Overhead 12/8kg
16 Sit-Ups
Barbell must be deadlifted before initiating the reverse snatch. The bar has to pass below knee height, but cannot touch the ground.
Extra Credits
i) Back Squat
5 x 5 reps 75% of 1RM
ii) Isometric Gymnastics Strength
5 rounds of:
20s Ring Support
60s Rest
20s Hanging L-Sit
60s Rest
06 June 2018
Onsdag
A) Upper Body Strength
Dumbbell Floor Press
4 x 10 reps, rest 60s between sets
Strict Supinated Pullups
4 x 6-10 reps, rest 60s between sets
B) WOD (Timecap: 24 min)
1 round for time
1 Lap around Solna C
16 Power Cleans
24 Lateral Burpees
8 Squat Cleans
24 Lateral Burpees
16 Power Cleans
1 Lap around Solna C
Barbell Weights (1st: Power Clean, 2nd: Squat Clean)
Rx: 60/40kg, 90/65kg
Md: 45/30kg, 60/45kg
Lt: 30/20kg, 45/30kg
Extra Credits
i) Snatch
1 Power Snatch + 2 Snatch Grip Push Press behind Neck
5 x 2 complexes at 75% of 1RM Snatch
05 June 2018
Tisdag
A) Deadlifts
Work up to a daily 6RM, performed as Touch&Go
B) WOD, in teams of 2
AMRAP 12
Row for maximum distance, switch as ofter as you would like
C) Core Circuit
3 rounds of:
12-20 Knees to Elbows in Ring Supported Plank Position
12-20 Cross Over Situps
12-20 Lying Leg Raises
Extra Credits
i) Ring Muscle Ups & Pistols
5 rounds for time:
Rx
4 Ring Muscle Ups
16 Pistol Squats
Sc:
4 Ring Pullups
4 Ring Dips
16 Split Squats
04 June 2018
Måndag
A) Paused Front Squats
5 x 2 reps at 80%, 1s pause in bottom
B1) WOD
10 min AMRAP
Rx
20 Chest to Bar Pull-Ups
20 Wallballs 9/6kg
20 KB Swings 32/24kg
Md
20 Pull-Ups
20 Wallballs 9/6kg
20 KB Swings 24/16kg
Lt
20 Jumping Pull-Ups
20 Wallballs 6/4kg
20 KB Swings 16/10kg
Rest 2 minutes before starting B2
B2) WOD
5 min AMRAP
Rx
10 Chest to Bar Pull-Ups
10 Wallballs 9/6kg
10 KB Swings 32/24kg
Md
10 Pull-Ups
10 Wallballs 9/6kg
10 KB Swings 24/16kg
Lt
10 Jumping Pull-Ups
10 Wallballs 6/4kg
10 KB Swings 16/10kg
Extra Credits
i) 16 min AMRAP
30m Sled Push
15 GHD Sit-Ups
15m Farmers Walk 2 x 32/24kg
ii) Gymnastics Strength
Strict Handstand Push-Ups
4 x AMRAP
Rest 2:00 between sets
01 June 2018
Fredag
A) Snatch Grip Reverse Deadlift
5 x 5 reps at 100% of 1RM Snatch or more
B) 40/20 Intervals
40 second work period, 20 second rest period
Rotate every minute to next station.
1. Double Unders / Single Unders
2. Dumbbell Hang Clean & Jerk
3. Row for calories
4. Dumbbell Snatch
5. Assault Bike for calories
Perform 3 rounds
C) Upper Arm Strength
4 supersets
12 Dumbbell Curls
12 Dumbbell French Press
Rest 60 seconds
Extra Credits
i) Sprint WODs
30 Kettlebell Swings 40/28kg
30 Handstand Push-Ups / 15 Handstand Push-Ups / 30 Hand Release Push-Ups
Rest 3:00
30 Front Squats 50/35kg
30 Bar Facing Burpees
ii) Snatch from Blocks below knee height
5 x 3 reps 75%
31 May 2018
Torsdag
A) Power Clean + Hang Clean
Work up to a daily complex 1RM
Then perform 3 x 2 reps at 85%
B) For time: (Timecap: 12 min)
Rx
1 Run around Solna C
30 Shoulder to Overhead 80/55kg
15 Bar Muscle Ups
Md
1 Run around Solna C
30 Shoulder to Overhead 60/40kg
15 Burpee Chest to Bar Pull-ups
Lt
1 Run around Solna C
30 Shoulder to Overhead 40/25kg
15 Burpee Jumping Pull-ups
C) Core Strength
Reverse Dragon Flags
5 x 3 reps of 10 second descents
Extra Credits
i) Barbell Walking Lunges
4 x 6 + 6 reps
Use medium-heavy loads
ii) Upper Body Endurance
2 rounds of:
10 Strict Handstand Push-ups
10 Strict Chest to Bar Pull-ups
2 rounds of:
15 Ring Push-ups
15 Ring Rows
30 May 2018
Onsdag
A) Back Squat
3 x 3 reps 80%
B) AMRAP Intervals
B1 > B2 > B1 > B2
or
B2 > B1 > B2 > B1
Rest 1 min between AMRAPs
B1) 5 min AMRAP
Rx
12 kcal Row
12 Toes to Bar
Md
12 kcal Row
6 Toes to Bar
Lt
9 kcal Row
9 Hanging Knee Raises
B2) 5 min AMRAP
Rx
8 Squat Snatches 42.5kg
8 Lateral Burpees
Md
8 Squat Snatches 30/20kg
8 Lateral Burpees
Lt
8 Squat Snatches 20/15kg
8 Lateral Burpees
Extra Credits
i) Split Jerks
Work up to a daily 2RM
Then perform 4 x 2 reps at 85% of 2RM
ii) Conditioning
25 minute steady state work
20/15 kcal Ski Erg
20/15 kcal Ski Erg
30m Farmers Carry 2 x 24/16kg
29 May 2018
Tisdag
A) Handstand Walk
Practice for 10 minutes
Scale up with obstacles and zig zags
Scale down with wheelbarrow walks
B) Upper Body Strength
Push Press
3 x 5 reps 75%
Bent over Barbell Row
3 x 5 reps 75%
C) WOD
21-15-9
Deadlifts
Burpee Box Jumps
Rx: 100/70kg
Md: 70/50kg
Lt: 50/35kg & Burpee Step-ups
Extra Credits:
Murph
For time
1.6km Run
then
100 Pull-ups
200 Push-ups
300 Squats
Partition anyhow
then
1.6km Run
Wear a 9/6kg Weight Vest if available
28 May 2018
Måndag
A) Snatch Complex
Every 90 seconds, perform:
3 Power Snatches + 3 Hang Snatches + 3 Overhead Squats
x 8 rounds
B) AMRAP 14
14 Kettlebell Snatches
7 Burpees
1 Fountain Run
14 Single-Arm Kettlebell Thrusters
7 Burpees
1 Fountain Run
Kettlebell Weights
Rx: 24/16kg
Md: 18/12kg
Lt: 12/8kg
C) Core Strength
Straight Arm Side Plank
3 x 45 seconds per side
Extra Credits
i) Hang Power Clean + Push Jerk
5 x 2 + 2 reps
ii) Bent Over Rope Pull
10 rounds of 15m, push the sled back in place after each set.
Use medium-low weights
25 May 2018
Fredag
A) Front Squat + Split Jerk
4 x 3 + 1 reps at 85% of 1RM Split Jerk
B1) 3 min AMRAP
1 Lap around Solna C fountain
AMRAP Pullups
Rx: Chest to Bar
Md: Chin over Bar
Lt: Jumping
B2) 3 min AMRAP
1 Lap around Solna C fountain
AMRAP Ground to Overhead
Rx: 50/35kg
Md: 40/30kg
Lt: 30/20kg
B3) 3 min AMRAP
1 Lap around Solna C fountain
AMRAP Overhead Squats
Rx: 50/35kg
Md: 40/30kg
Lt: 30/20kg
Rest 3 minutes between each AMRAP
C) Core Strength
Barbell Wind Shield Wipers
4 x 10 reps each way
Extra Credits
i) Plate Pinches
6 x Max time
Rest 15 seconds between sets
ii) AMRAP 12
20 kcal Assault Bike
15 GHD Sit-Ups
10 Handstand Pushups
24 May 2018
Torsdag
A) Hang Snatch
2 x 4 reps at 70%
2 x 3 reps at 80%
2 x 2 reps at 90%
B) WOD
4 rounds for time: (Timecap: 10 min)
Rx
12 Hang Squat Snatch 45/30kg
10 Lateral Burpees
Md
12 Hang Squat Snatch 35/22.5kg
10 Lateral Burpees
Lt
12 Hang Squat Snatch 25/15kg
10 Lateral Burpees
C) Upper Body Strength
C1:12-10-8 reps of Dumbbell Floor Press (30s rest between sets)
C2:12-10-8 reps of Ring Rows (30s rest between sets)
Complete C1 before starting C2, or other way around.
Extra Credits:
i) Conditioning
5 rounds for time:
25/20 kcal Row
18/12 kcal Ski Erg
60m Medium Sled Push
Rest 1 min
ii) Bar Muscle Ups
Rx: 9-7-5 reps (rest as needed between sets)
Sc: Banded Bar Muscle Ups
23 May 2018
Onsdag
A) Single Arm Dumbbell Push Press
5 x 5 reps per arm. Use heavy weights!
B) WOD
For time: (Timecap: 20 minutes)
40 Double Kettlebell Swings
1 Lap around Solna C
40 Double Kettlebell Push Press
20 Double Kettlebell Swings
1 Lap around Solna C
20 Double KettlebellPush Press
Kettlebell Weights
Rx: 24/16kg
Md: 18/12kg
Lt: 12/8kg
Extra Credits
i) Assault Bike Intervals
8 x 10s WORK / 20s REST
2 min rest
8 x 15s WORK / 15s REST
2 min rest
8 x 20s WORK / 10s REST
ii) Squat Clean Ladder
For time
10 reps at 50%
8 reps at 60%
6 reps at 70%
4 reps at 80%
2 reps at 90%
22 May 2018
Tisdag
A) Back Squat
Warm-up:
2 x 10 reps Empty bar
2 x 5 reps 40%
1 x 3 reps 55%
2 x 2 reps 70%
1 x 2 reps 80%
2 x 1 reps 85%
1 x 1 rep 90%
1 x 1 rep 95%
Then:
1 Rep-Max Back Squat
B) WOD
AMRAP 9 min
Rx
15 Wallballs 9/6kg
5 Strict Chest to Bar Pullups
Md
10 Wallballs 9/6kg
5 Strict Pullups
Lt
10 Wallballs 6/4
5 Banded Pullups
C) Core Strength
Alternating Knees to Elbows in Ring Plank Position
3 x 15 reps per leg
Extra Credits
i) Push Jerk Cycling
3 x 10 reps performed as Touch & Go
Use 50-65% of 1RM Push Jerk
21 May 2018
Måndag
A) Power Cleans
Work up to a daily 3RM
B) WOD (Timecap: 5 min)
2 rounds for time:
12 Power Cleans at 50% of 3RM
12/10/8 Shuttle Runs
C) Intervals
5 rounds of:
1 min AMRAP Calories on Rower
1 min AMRAP Double Unders / Single Unders
1 min AMRAP Rest
Extra Credit:
i) Strict Press
4 x 8 reps 60%
ii) Bent Over Barbell Row
4 x 8 reps 60%
18 May 2018
Fredag
A) Clean & Jerk Waves
Set 1, 4 & 7:
3 reps at 70%
Set 2, 5 & 8:
2 reps at 80%
Set 3, 6 & 9:
1 rep at 90%
B) WOD: For time (Timecap: 15 min)
3 rounds for time
Rest 2 min
2 rounds for time
Rest 1 min
1 round for time of:
Rx
12 Burpee Pullups
6 Hang Squat Snatches 60/40kg
Md
10 Burpee Pullups
6 Hang Squat Snatches 42.5/30kg
Lt
8 Burpee Pullups
6 Hang Squat Snatches 30/20kg
Extra Credits
i) "Triple 3"
For time:
3km Row
300 Double Unders (Scaled does 100 DU or 300 SU)
4.8km Run
17 May 2018
Torsdag
A) Back Squat
4 x 1 reps at 90-96%
This is 1RM practice for max out next week
Warm-up:
2 x 10 reps Empty bar
2 x 5 reps 40%
1 x 3 reps 55%
2 x 2 reps 70%
1 x 2 reps 80%
2 x 1 reps 85%
B) 15 min AMRAP
20 Bear Hug Lunges
20 Mountain Climbers
20/16/12 kcal Row
Perform in pairs, 1 does Lunges and MC while the other rows.
Switch when both have completed their reps.
C) Straight Arm Side Plank
2 x 45-60s per side
Extra Credits
i) Power Snatch
EMOM 10
2 reps at 75%
ii) Upper Body Strength
Every 3 minutes, perform
8 Ring Dips
8 Ring Pullups
x 4 sets
16 May 2018
Onsdag
A) Push Press + Jerk
5 x 1 + 2 reps at 85-90% of 1RM Push Press
B) Gymnastics
8 rounds
Every 2 minutes, perform:
Rx:
15 Pullups
25 Pushups
35 Airsquats
Md:
10 Pullups
20 Pushups
30 Airsquats
Lt:
5 Pullups
15 Pushups
25 Airsquats
If you did this workout last week, add 1-5 reps per exercise per round.
C) Core Strength
3 sets
10-15 Spread Eagle Situps
10-15 Leg Raises
Hold a weight plate towards the ceiling through-out set
Extra Credits
i) Conditioning
8 rounds for time
15 kcal Bike
12 kcal Ski-Erg
15 May 2018
Tisdag
A) Snatch
Work up to a daily 2-rep max
Then perform 3 x 2 reps at 85% of max
B) Overhead Squat
3 x 10 reps at 50% of part A max
C) WOD
2 rounds for time: (Timecap: 12 min)
Rx
300m Run
30 Toes to Bar
30 Wallballs 9/6kg
Md
300m Run
20 Toes to Bar
20 Wallballs 9/6kg
Lt
300m Run
30 Hanging Knee Raises
20 Wallballs 6/4kg
Extra Credits
i) Power Clean from Blocks
5 x 3 reps at 80%
Block height should place the bar right above knees
ii) WOD, 10 min AMRAP
30m Sled Push 60/40kg loaded
30m Farmers Carry 2 x 32/24kg
15 GHD Sit-Ups
14 May 2018
Måndag
A) Upper Body Strength
5 sets
3 - 12 reps of Strict Handstand Pushups / Pike Pushups / Weighted or Bodyweight Pushups
3 - 12 reps of Strict Pullups
60 second rest
B) WOD, teams of 2:
Share work anyhow
5 min AMRAP
8 Hang Squat Cleans (Heavy Weight, Around 70% of 1RM)
12 Burpees over partner in plank
Rest 2 min
5 min AMRAP
12 Hang Squat Cleans (Medium Weight, Around 55% of 1RM)
12 Burpees over partner in plank
Rest 2 min
5 min AMRAP
16 Hang Squat Cleans (Light Weight, Around 40% of 1RM)
12 Burpees over partner in plank
Extra Credits
i) Snatch Complex
6 sets of
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
80%
ii) Running Intervals
300m Run x 10 sets
rest 60s between sets
11 May 2018
Fredag
A) Back Squat
4 x 6 reps 70%
B) WOD
4 rounds for time: (14 min Timecap)
Rx:
11 Power Snatches 50/35kg
11 Chest to Bar Pullups
300m Run Around Solna C fountain
Md:
11 Power Snatches 40/30kg
11 Pullups
300m Run Around Solna C fountain
Lt:
11 Power Snatches 30/20kg
11 Jumping Pullups
300m Run Around Solna C fountain
C) Ab Wheel Rollouts
3 x 5 reps
Use either wheel, barbell or rower seat
Extra Credits:
i) Straight Arm Gymnastics
3 rounds, for quality:
20 seconds Ring Support
20 seconds Hanging L-Sit
20-60 seconds Wall-Facing Handstand Hold
Rest 2 minutes
ii) Rowing Intervals
4 min row for calories (85% effort)
3 min row for calories (90%)
2 min row for calories (95%)
1 min row for calories (100%)
Rest as needed between sets
10 May 2018
Torsdag
A) Upper Body Strength
8-7-6-5-4-3-2-1 reps of:
Strict Presses 60%
Strict Pullups, pick apporiate scaling (Chest to Bar, weighted or banded)
B1) AMRAP 6
Rx
35 Double Unders
18 Thrusters 30/20kg
Md
15 Double Unders
18 Thrusters 20/15kg
Lt
35 Single Unders
18 Front Squats 20/15kg
Rest 4 minutes
B2) AMRAP 6
Rx
10 Burpee Box Jumps
15 Deadlifts 90/60kg
Md
8 Burpee Box Jumps
15 Deadlifts 60/40kg
Lt
6 Burpee Box Jumps
15 Deadlifts 40/25kg
Extra Credits
i) Deadlift
2 x 12 reps 55%
ii) Bar Muscle Ups
Rx: EMOM 10 x 3 reps
Sc: 10-30 Banded Bar Muscle Ups
09 May 2018
Onsdag
A) Hang Clean & Jerk
Work up to a daily heavy single
Then perform 3 x 2 with 85% of heavy single
B) Rowing
In teams of 2, perform:
3 rounds:
1000m each, switch after full distance is completed
C) Core Strength
Hanging Leg Raises
3 x AMRAP
Rest 60 seconds between sets
Extra Credits:
i) Sled Push
EMOM 12
15m Sled Push, heavy
08 May 2018
Tisdag
A) Back Squat
3 x 2 reps
1 x AMRAP on same weight
Rx: 92.5% (If you have followed the back squat progression)
Sc: 85%
B) Gymnastics
8 rounds
Every 2 minutes, perform:
Rx:
15 Pullups
25 Pushups
35 Airsquats
Md:
10 Pullups
20 Pushups
30 Airsquats
Lt:
5 Pullups
15 Pushups
25 Airsquats
C) Grip Strength
Plate Pinch
2 sets of max time, rest 60 seconds between sets
Extra Credits:
i) WOD
2 Rounds for time
Run around Solna C
30 Kettlebell Snatches
Rx: 24/16kg
Sc: 16/10kg
ii) Power Clean
5 x 2 reps 85-90%
07 May 2018
Måndag
A) Snatch
EMOM 12
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch
B) 14 min AMRAP
Rx
7 Shoulder to Overhead 60/40kg
10 High Box Step Ups
14 Kettlebell Swings 24/16kg
Md
7 Shoulder to Overhead 42.5/30kg
10 High Box Step Ups
14 Kettlebell Swings 20/14kg
Lt
7 Shoulder to Overhead 30/20kg
10 Box Step Ups
14 Kettlebell Swings 16/10kg
C) Side Plank
3 set of 30-45 seconds per side
Extra Credits
i) Snatch Grip Deadlifts
3 x 5 reps at 110% of 1RM Snatch
ii) Assault Bike Intervals
12 set of
45 seconds ON, 15 seconds OFF
04 May 2018
Fredag
A) Upper Body Strength
Every 2 minutes, perform:
3-12 Strict Handstand Pushups / Pushups
8 Bent Over Barbell Rows
x 6 sets
B) WOD:
Every 3 minutes, perform :
Rx
250m Row
12 Overhead Squats 50/35kg
AMRAP Burpee Pullups
Md
200m Row
12 Overhead Squats 35/25kg
AMRAP Burpee Pullups
Lt
150m Row
12 Overhead Squats 20/15kg
AMRAP Burpee Pullups
Timecap: 2 min
x 6 sets
Extra Credits
i) Squat Cleans
3 rounds, not for time:
3 reps at 70%
2 reps at 80%
1 reps at 90%
ii) Walking Lunges
100m of Walking Lunges carrying 2 Dumbbells
iii) Straight Arm Gymnastics
3 rounds of:
20 second Ring Support
20 second Hollow Hang
20 second Straight Arm Side Plank per side
03 May 2018
Torsdag
A) Back Squat
4 x 3 reps 85-90%
B) WOD, EMOM 16, alternating between
1. 6 Clean & Jerks at 50% of 1RM
2. Bear Crawls
Rx: 40m
Md: 30m
Lt: 20m
C) Hanging Leg Raises
3 x AMRAP
Rest 60 seconds between sets
Extra Credits
i) Split Jerk
3 x 2 reps 85%
3 x 1 rep 90%
ii) Conditioning
4 Rounds for time
500m Ski Erg
500m Run
02 May 2018
Onsdag
A) Deadlifts
5 x 3 reps 80%
B) WOD, 3 Rounds for time (Timecap 23 min)
Rx
20 Double Kettlebell Hang Cleans 20/14kg
30 Burpees
30 Fällknivar
20 Kettlebell Push Press 20/14kg
Md
20 Double Kettlebell Hang Cleans 16/12kg
25 Burpees
25 Fällknivar
20 Double Kettlebell Push Press 16/12kg
Lt
20 Double Kettlebell Hang Cleans 12/8kg
20 Burpees
20 Fällknivar
20 Kettlebell Push Press 12/8kg
Extra Credits:
i) Ring Muscle Up Practice
Rx
EMOM 8
3-5 Ring Muscle Ups
Sc
3 Rounds, for quality
3-8 Ring Dips
3-8 Ring Kips
3-8 Transition Drill reps
ii) Lower Body Strength
Dumbbell Split Squats
5 x 10 reps per leg
Rest 45 seconds between sets
iii) Rowing
5k Row for time
01 May 2018
Tisdag
A) Snatch
2 x 3 reps 70%
2 x 2 reps 80%
2 x 2 reps 85%
2 x 1 rep 90%
B) Upper Body Strength
3 rounds of
Kettlebell Z- Press 12 reps
rest 30 seconds
Strict Pullups 4-12 reps
rest 30 seconds
C) WOD
10 min AMRAP
Rx
12 Ground to Overhead with Weight Plate 25/15kg
12 Lunges with Weight Plate Overhead 25/15kg
12 Pullups
Sc
12 Ground to Overhead with Weight Plate 15/10kg
12 Lunges with Weight Plate Overhead 15/10kg
6 Pullups or 12 Jumping Pullups
Extra Credits
i) Snatch Pulls
4 x 3 reps 105% of 1RM Snatch
ii) Assault Bike
7 min 85% Effort
Rest 3 min
7 min 85% Effort
30 April 2018
Måndag:
A) Back Squat
7 x 2 reps 85-90%, increasing across sets
B) WOD 13 min AMRAP
Buy in, for all:
1 lap around Solna C building
With remaining time, perform:
Rx:
28 Wallballs 9/6kg
18 Toes to Bar
Md:
20 Wallballs 9/6kg
10 Toes to Bar
Lt:
12 Wallballs 9/6kg
18 Hanging Knee Raises
C) Partner Medicine Ball Situps
4 x 15 reps each
Extra Credits:
i) Clean & Jerk Cycling
6 x 4 Power Cleans + 2 Jerks + 2 Behind the Neck Jerks 60%
Rest 60s between sets
ii) WOD, 5 rounds for time:
14 Ski Erg (calories)
10m Handstand Walk
30m Farmers Walk 2 x 24/16kg
27 April 2018
Fredag
A) Back Squat
5 x 3 reps 87.5%
B) WOD Intervals
90 seconds ON, 30 seconds OFF
Alternate between station 1 & 2 for 20 minutes. (5 intervals at each, switch during rest)
Station 1:
AMRAP
15 Burpees
15 Kettlebell Swings
Rx: 32/24kg
Md: 24/16kg
Lt: 16/10kg
Station 2:
AMRAP
Rx:
15 Chin-over-Bar Pullups
15 Box Jumps
Md:
10 Chin-over-Bar Pullups
15 Box Jumps
Lt:
5 Chin-over-Bar Pullups (Banded)
15 Box Jumps
Extra Credits:
i) Split Jerk
5 x 2 reps 85%
ii) Running Intervals
4 x
Run around Solna C building.
1:1 rest
26 April 2018
Torsdag
A) Reverse Snatch
3 rounds of: (Not for time)
3 reps at 70-75%
2 reps at 80-85%
1 rep at 90-95%
B) WOD: In teams of 2
10 rounds of:
Rx
20 Wallballs 9/6kg
40 Double Unders
Md
15 Wallballs 9/6kg
20 Double Unders
Lt
10 Wallballs 9/6kg
40 Single Unders
1 person must complete full round before switching (total of 5 rounds each)
ALSO
Before switch is made, "resting" partner must complete a 500/450/400m Row. Enjoy!
Extra Credits
i) Core Circuit
3 rounds of:
5-15 Strict Hanging Leg Raises
20 Cross Over Situps
20 Cable Chops
20s Weighted Plank
90s rest
ii) Gymnastic Strength
EMOM 12
1. 3-12 Strict Pullups
2. 6-24 Pushups
25 April 2018
Onsdag
A) Clean & Jerk Complex
Find a daily max of:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Bar cannot be dropped before push jerk is completed
B) WOD, 5 rounds for time (Timecap: 15 min)
3 sets of Clean & Jerks Complex in part A (Reduced weight to 70%, perform sets without dropping)
1 Run around Solna C Fountain
C) Strength Circuit
10 minutes of slowly rotating through
12 Barbell Biceps Curls
24 Medicine Ball Twists
12 Good Mornings
24 Band Pull Aparts
Extra Credits
i) Assault Bike Intervals
2.5 miles for time
Rest 2 min
2.0 miles for time
Rest 2 min
1.5 miles for time
ii) Bar Muscle Ups / Kipping Practice
EMOM x 8 set
3-6 Bar Muscle Ups or Hip to Bar Kips
24 April 2018
Tisdag
A) Back Squat
6 x 3 reps 85%
B) WOD
5 min AMRAP, rest 2 min, 5 min AMRAP of:
Rx
30 Toes to Bar
30 High Box Step Ups
Md
15 Toes to Bar
30 Box Step Ups
Lt
30 Hanging Knee Raises
30 Low Box Step Ups
C) Core
"Stir the Pot"
4 x 10 rotations each way
Extra Credits
i) Power Snatch from blocks, bar starting above knee
4 x 4 reps 75%
ii) Conditioning
12 x 30/30 Intervals, alternating between AMRAPs of:
Rowing for calories
Dumbbell Thrusters (Rx: 22/16kg)
23 April 2018
Måndag
A) Press
4 x 6 reps 75%
B) Bent Over Barbell Rows
4 x 6 reps 75%
D) WOD, In teams of 2
Timecap: 16 minutes
Rx
Buy in: 30 Synchronized Burpees
then perforn 3 rounds for time of
30 Chest to Bar Pullups
30 Squat Cleans 50/35kg
Buy out: 30 Synchronized Burpees
Md
Buy in: 30 Synchronized Burpees
then perforn 3 rounds for time of
30 Pullups
30 Squat Cleans 42.5/30kg
Buy out: 30 Synchronized Burpees
Lt
Buy in: 30 Synchronized Burpees
then perforn 3 rounds for time of
30 Jumping Pullups
30 Squat Cleans 30/20kg
Buy out: 30 Synchronized Burpees
D) Core Strength
Reverse Dragon Flags
3 x 30 second
30 second rest between sets
Extra Credits
i) Squat Snatch
5 x 3 reps 85%
20 April 2018
Fredag
A) Power Clean + Push Jerk with pause in catch
5 x 1 + 3 reps 85%
B) Upper Body Strength
3 supersets
10 Single Arm Dumbbell / Kettlebell Press
10 Ring Rows (Increase difficulty by using slower tempo or wearing a weight vest)
60 second rest between rounds
C) 18 min AMRAP
Run around Solna C fountain and return
32 mountain climbers
16 Kettlebell Snatches
Kettlebell weight
Rx: 24/16kg
Md: 18/12kg
Lt: 14/8kg
Extra credits
i) Bench Press
5 x 3 reps 80-85%
ii) Intervals
500m Row
50 Double Unders
90s Rest
x 6 rounds
19 April 2018
Torsdag
A) Snatch Complex
EMOM 10
2 Muscle Snatch + 1 Power Snatch Balance + 1 Snatch Balance
B) Back Squat
5 x 4 reps 80%
C) WOD
6 rounds for time
Timecap: 12 minutes
Rx
12 Power Cleans 42.5/30kg
18 Bear Hug Lunges 9/6kg
Md
12 Power Cleans 35/25kg
12 Bear Hug Lunges 9/6kg
Lt
12 Power Cleans 30/20kg
18 Bear Hug Lunges 6/4kg
i) Core Strength
4 rounds for time
15 GHD Situps
15 Back Extension
ii) Power Clean
EMOM 8
3 Power Cleans with pause in catch
18 April 2018
Onsdag
A) Upper Body Strength Circuit
EMOM 15
1. 5 Strict Pullups (weighted, bodyweight or banded)
2. 5 Strict Pushups (handstand, pike, weighted or bodyweight)
3. 20 second Ring Support
B) WOD
10 min AMRAP
Rx
10 Chest to Bar Pullups
10 Push Press 60/40kg
10 High Box Jumps
Md
10 Pullups
10 Push Press 45/30kg
10 Box Jumps
Lt
10 Ring Rows
10 Push Press 30/20kg
10 Box Jumps
C) Core Strength
Deadbug Extensions
4 sets
10 reps per side
Extra Credits
i) Power Snatches
6 x 2 reps 85%
ii) Interval WOD
Every 3 minutes, perform:
20/15 Ski-Erg (calories)
15 Muscle Snatch
15 Snatch Balance
Use a light barbell weight
17 April 2018
Tisdag
A) Deficit Deadlift
3 x 5 reps 80%
B) Romanian Deadlifts
3 x 12 reps
60 second rest between sets
C) WOD
21-15-9 reps for time:
(Timecap: 8 min)
Rx
Lateral Burpees
Power Snatch 50/35kg
Md
Lateral Burpees
Power Snatch 40/27.5kg
Lt
Lateral Burpees
Power Snatch 30/20kg
D) Core Strength
3 supersets
15-30 second Box Supported L-Sit
30 second Side Plank Hold
Extra Credits
i) Jerk Complex
6 x 2 Split Jerks + 2 Behind the Neck Jerks 75%
ii) Assault Bike Intervals
30/20 kcal x 6 sets
1 minute rest
16 April 2018
Måndag
A) Back Squats
4 x 5 reps 75%
B) WOD 1
6 min AMRAP
Rx
50 Double Unders
16 Double Kettlebell Lunges 20/14kg
Md
25 Double Unders
16 Double Kettlebell Lunges 16/10kg
Lt
50 Single Unders
16 Double Kettlebell Lunges 14/8kg
Rest 4 minutes between WOD 1 and WOD 2
C) WOD 2
6 min AMRAP
Rx
12 Meatballs (scale to Wallballs) 9/6kg
12 Toes to Bar
Md
12 Meatballs (scale to Wallballs) 9/6kg
6 Toes to Bar
Lt
12 Meatballs (scale to Wallballs) 6/4kg
12 Hanging Knee Raises
Extra Credits
i) Reverse Strict Ring Muscle Ups
5 x 3 reps, 10 second descent
ii) Rowing Intervals
4 min AMRAP 90% effort
x 3 set
Rest 3 min between rounds
13 April 2018
Fredag
A) Back Squats
4 x 6 reps at 72.5%
B) Accessory Lower Body Strength
4 rounds
6 Weighted Step Ups per leg
12 Good Mornings
C) Rowing in teams of 2:
For time:
Rx: 6000m
Md: 5000m
Lt: 4000m
Extra Credits:
i) EMOM 12
1: 4-12 Handstand Pushups
2: 4-12 Toes to Bar
3: 10-40 Double Unders
ii) Power Clean + Push Jerk
5 x 2 + 2 reps 85%
12 April 2018
Torsdag
A) Upper Body Strength
5 rounds
5 Weighted Strict Pullups
10 Single Arm Dumbbell Presses
60 second rest
B) WOD
4 Rounds for time
Rx
16 Wallballs 9/6kg
8 Deadlifts 110/80kg
4 Bar Muscle Ups
Md
16 Wallballs 9/6kg
8 Deadlifts 85/60kg
8 Chest to Bar Pullups
Lt
16 Wallballs 6/4kg
8 Deadlifts 60/40kg
8 Jumping Pullups
C) Deadbug Extensions
3 sets of 12 reps per side
Extra Credits
i) Deadlifts
3 x 5 reps 80%
ii) WOD
20 minute AMRAP
15m Farmers Walk
15m Sled Push
15m Sled Pull
15 Fatbar Shoulder-to-Overhead
11 April 2018
Onsdag
A) EMOM 10
1 Squat Clean + 1 Hang Clean at 75-80%
B) WOD
2 rounds for time
Rx
44 Toes to Bar
22 Squat Cleans 50/35kg
11 Lateral Burpees
Md
22 Toes to Bar
22 Squat Cleans 40/30kg
11 Lateral Burpees
Lt
44 Hanging Knee Raises
22 Squat Cleans 30/20kg
11 Lateral Burpees
C) Core Strength
Stir-the-Pot
4 sets of 10 rotations each way
Extra Credits
i) Snatch with pause in catch
6 x 2 reps 75-85%
ii) Conditioning
For time:
75-50-25 Assault Bike (calories)
800m Run after each round
10 April 2018
Tisdag
A) Upper Body Strength
5 rounds
5 Strict Presses 75%
10 Dumbbell Rows per arm
60 second rest
B) WOD
10 minute AMRAP
Rx
21 Double Unders
15 Kettlebell Swings 24/16kg
9 Burpees
Md
21 Double Unders
15 Kettlebell Swings 20/12kg
9 Burpees
Lt
21 Double Unders
15 Kettlebell Swings 16/10kg
9 Burpees
C) Core Strength
Hanging Leg Raises (Up to 90 degree hip)
3 x AMRAP
Rest 60s between sets
Extra Credits
i) WOD
5-4-3-2-1
Ring Muscle Ups
Power Clean 90/65kg
ii) Back Squats
5 x 5 reps 72.5kg
09 April 2018
Måndag
A) Every 3 minutes, perform:
6 Deadlifts at 60%
6 High Box Jumps
x 4 sets
B) WOD
10 rounds for time (Timecap: 15 minutes)
Rx
3 Snatches 60/40
3 Overhead Squats 60/40kg
9 Pullups
Md
3 Snatches 45/30kg
3 Overhead Squats 45/30kg
6 Pullups
Lt
3 Snatches 30/20kg
3 Overhead Squats 30/20kg
3 Pullups
Extra Credits
i) Front Squat
5 x 2 reps 80-85%
06 April 2018
Fredag
A) Snatch Deadlift + Snatch
6 x 3 + 1 reps at 85% of 1RM Snatch
B) WOD:
14 min AMRAP
Rx
10 Chest to Bar Pullups
5 Bear Complexes 50/35kg
10 Shuttle Runs
Md
10 Pullups
5 Bear Complexes 40/25kg
10 Shuttle Runs
Lt
10 Jumping Pullups
5 Bear Complexes 25/20kg
10 Shuttle Runs
Extra Credits
i) Jerk from Rack
5 x 3 reps at 80%
ii) Row
2 km for time
Every 2 minutes, perform 10 Toes to Bar / Knees to Elbows / Hanging Knee Raises
05 April 2018
Torsdag
A) Back Squat
4 x 6 reps 70%
B) Isometric Gymnastics Circuit
3 rounds, for quality:
Ring Support
Hanging L-sit
Star Side Plank
Exercises are to be performed for max time. Long rest between rounds.
C) WOD:
9 minute AMRAP
Snatches 1-2-3-4... reps
5 Lateral Burpees after every set of snatches
Rx: 60/40kg
Md: 45/30kg
Lt: 30/20kg
Extra Credits:
i) Bent Over Rope Pulls
8 x 15m
Rest 60 seconds between sets
ii) Running Intervals
1 km x 4 sets
Rest 1 min between sets
iii) Power Clean + Split Jerk
5 x 1 + 3 reps 85%
04 April 2018
Onsdag
A) Gymnastic Strength
EMOM x 14
Even: AMRAP Strict Pullups (Leave a few reps in the tank)
Odd: 3-6 Strict Dips (Rings or Bar, weighted or banded if needed)
B) Intervals
Every 4 minutes, perform: (Timecap: 3 min)
Rx
25/20 Row (Calories)
20 Wallballs 9/6kg
60 Double Unders
Md
20/15 Row (Calories)
15 Wallballs 9/6kg
15-30 Double Unders
Lt
15/10 Row (Calories)
15 Wallballs 6/4kg
60 Single Unders
x 5 rounds
Extra Credits
i) Reverese Snatch
EMOM x 12 sets
2 reps at 75%
ii) Assault Bike
5 min AMRAP Calories
Rest 3 min
3 min AMRAP Calories
Rest 1 min
1 min AMRAPCalories
03 April 2018
Tisdag
A) Overhead Squat with pause
Every miniute, on the minute, perform:
3 Overhead Squats with 1 second pause in bottom position
x 8 sets
B) WOD:
5 Rounds for time (Timecap: 13 min)
Rx
16 American Kettlebell Swings 24/16kg
16 Alternating Goblet Lunges 24/16kg
4 Wallclimbs
Md
16 American Kettlebell Swings 20/12kg
16 Alternating Goblet Lunges 20/12kg
2 Wallclimbs
Lt
16 American Kettlebell Swings 14/8kg
16 Alternating Goblet Lunges 14/8kg
8 Wallclimbs to plank position
C) Side Plank
2 x 60 seconds per side
Extra Credits
i) Gymnastics
5 supersets
10-20 seconds Box or Parallette Supported L-Sit Hold
10-20 seconds Active Hang (Maintaining Hollow Position)
ii) Dumbbell Clean & Jerk
6 x 3 + 3 reps 75-85%
02 April 2018
Måndag
A) Clean + Front Squat + Jerk
4 x 1 + 3 + 1 reps 80%
B) Push Press
3 x 3 reps 85%
C) Strict Press
3 x 8 reps 60%
D) WOD
21-15-9 reps for time:
Target Burpees
Toes to Bar or Hanging Knee Raises
Extra Credits:
i) 4 rounds for quality:
6-12 Strict Pullups
6-12 Single Arm Ring Rows
Rest 2 minutes between rounds
ii) Halt Power Snatch
5 x 2 reps 85%
Pause the pull above the knee for half a second, then complete the power snatch
iii) Conditioning
15 min AMRAP
Double Unders
Everytime you break,
250m Row,
0.5 mile Bike or
200m Ski Erg
Every break, switch machine
30 March 2018
Fredag
A) Barbell Lunges
5 x 5 reps per leg, medium-heavy
B) WOD: AMRAP 12
Rx
7 Power Snatches 40/30kg
7 Chest to Bar Pullups
7 Handstand Pushups
Md
7 Power Snatches 30/20kg
7 Pullups
14 Hand Release Pushups
Lt
7 Power Snatches 20/15kg
7 Banded Pullups
7 Hand Release Pushups
C) Weighted Planks
4 x 30 seconds
Extra Credits
i) Deficit Clean Deadlifts
3 x 5 reps 110% of 1RM Clean
ii) Bench Press
3 x 5 reps 75%
2 x 8 reps 60%
29 March 2018
Torsdag
A) EMOM 12, alternating between
1. 8 reps Double Kettlebell Z-Press
2. 8 reps Bent Over Barbell Row
B) WOD, 4 rounds for time (Timecap: 12 min)
Rx
20 Kettlebell Snatches 24/16kg
10 Burpee Box Jumps
Rx
20 Kettlebell Snatches 18/12kg
10 Burpee Box Jumps
Lt
20 Kettlebell Snatches 12/8kg
10 Burpee Box Jumps
C) Core Strength
Strict Toes to Bar
4 x 6 - 12 reps
Extra Credits
i) Snatch Complex
5 sets of:
2 Snatch Pulls
2 Muscle Snatches
2 Snatch Push Press
2 Snatch Balance
ii) Rowing Intervals
30 seconds ON, 30 seconds OFF x 10 sets
28 March 2018
Onsdag
A) Back Squat
3 x 6 reps 70%
B) WOD: 15 minute AMRAP
Rx
70 Double Unders
60 Situps
50 Deadlifts 60/40kg
40 Wallballs 9/6kg
Md
35 Double Unders
30 Situps
25 Deadlifts 60/40kg
20 Wallballs 9/6kg
Lt
70 Single Unders
30 Situps
25 Deadlifts 40/30kg
20 Wallballs 6/4kg
Extra Credits
i) Reverse Power Cleans
5 x 2 reps 85%
ii) Ring Muscle Ups
Start at top, slowly descend into dip, perform a reversed transition and slowly descend to hang.
Accumulate 15 slow reps
27 March 2018
Tisdag
A) Clean & Jerk
5 x 2 reps 80%
B) WOD, for time
40 Dumbbell Clean & Jerks
Rx: 26/20
Md: 22/16
Lt: 16/10
C) Gymnastics
5 supersets
10-20 seconds Box or Parallette Supported L-Sit Hold
10-20 seconds Active Hang (Maintaining Hollow Position)
Extra Credits:
i) Intervals
8 min AMRAP
25/20 Assault Bike (Calories)
15 Pullups
15 Overhead Squats 30/20kg
Rest 3 min
6 min AMRAP
20/15 Assault Bike (Calories)
10 Chest-to-Bar Pullups
10 Overhead Squats 50/35kg
Rest 3 min
4 min AMRAP
15/10 Assault Bike (Calories)
5 Bar Muscle Ups
5 Overhead Squats 70/50kg
26 March 2018
Måndag
A) Snatch Pull + Hang Snatch
2 x 3 reps 75%
2 x 2 reps 85%
2 x 1 rep 90-95%
B) WOD
5 min AMRAP
14/12 Kcal Row
10 Burpees
Rest 2 min
5 min AMRAP
30 Double Unders / 15 Double Unders / 30 Single Unders
10 Kettlebell Swings Rx: 32/24 Md: 24/16 Lt: 16/10kg
Rest 2 min
5 min AMRAP
6 Shuttle Runs
10 Toes to Bar / 5 Toes to Bar / 10 Hanging Knee Raises
Extra Credits
i) Re-Do Open Workout 18.5
23 March 2018
Fredag
A) Snatch
5 x 3 reps 80%
B) WOD, For time (Timecap: 10 minutes)
10-9-8....3-2-1 reps of:
Rx:
Snatch 42.5/30kg
Lateral Burpees
Md:
Snatch 30/20kg
Lateral Burpees
Lt:
Snatch 20/15kg
Burpees
C) Core Strength
Dragon Flag Negatives, slow descent
5 x 5 reps
Extra Credits
i) Practice 18.5 Movements
22 March 2018
Torsdag
A) Deadlift
5 x 3 reps 75%
B) WOD: 5 Rounds for time
Rx:
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Right)
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Left)
40 Double Unders
22/16kg
Md:
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Right)
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Left)
20 Double Unders
18/12kg
Lt
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Right)
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Left)
40 Single Unders / 10 Double Unders
14/9kg
C) Stir-the-Pot
4 sets of 10 Rotations each way
Extra Credits
i) Power Clean + Split Jerk
6 x 1 reps 80-90%
ii) Aerobic Intervals
6 min x 3 sets of Steady work
2 minutes rest between sets
300m Row
12 Burpees over Parallette
24 Cross-Over Situps
21 March 2018
Onsdag
A) Back Squat
Work up to a daily 3RM
B) Pulling Strength Endurance
Every 30 seconds x 10 sets, perform:
3 reps
Rx: Strict Chest to Bar Pullups
Md: Strict Pullups
Lt: Strict Banded Pullups
C) WOD, For time (Timecap: 7 min)
Rx:
30 Toes to Bar
30 Wallballs 9/6kg
30 Power Cleans 50/35kg
Md:
15 Toes to Bar
30 Wallballs 9/6kg
30 Power Cleans 40/30kg
Lt:
30 Hanging Knee Raises
30 Wallballs 6/4kg
30 Power Cleans 30/20kg
Extra Credits
i) AMRAP 10 (80% pace)
7 Strict HSPU
14 Pistol Squats
28 Double Unders
ii) Intervals, 20s ON, 10s OFF, alternating between
Ski Erg
Assault Bike
Perform 6 sets at each station
20 March 2018
Tisdag
A) EMOM 8
2 Hang Snatches 75-85%
B) EMOM 8
2 Power Cleans 75-85%
C) Intervals
45 seconds ON, 15 seconds OFF x 15 sets, rotating between
Rowing for Distance
Shuttle Runs
Burpee Box Jumps
(5 sets per station)
Extra Credits
i) Strongman Circuit
4 rounds for time
30m Sled Push 100/70kg
30m Double Kettlebell Front Rack Carry 28/20kg
30m Suitcase Carry
19 March 2018
Måndag
A) WOD
AMRAP 4+8 (Get best score possible in 4 minutes, then continue another 8 minutes for a total of 12 minutes)
5-10-15-20-25 and so on...
Rx
Thrusters 42.5/30kg
Chest to Bar Pullups
Md
Thrusters 30/20kg
Pullups
Lt
Thrusters 20/15kg
Jumping Pullups
B) Accessory Strength
5 rounds
Ab Wheel Rollouts 4-8 reps
Barbell Lunges 8 reps per leg
Ring Support 10-20 seconds
Extra Credits
i) 18.4 Re-do
16 March 2018
Fredag
A) Front Squat
2 x 2 reps 80%
2 x 1 reps 85%
1 x 1 reps 90%
B) Accessory Strength
4 supersets of:
8 + 8 Box Step-Ups, medium height
8 + 8 Single Arm Dumbbell Press
C) WOD
Rx
20-16-12-8 Kettlebell Hang Clean & Jerk 24/16kg
100-80-60-40 Double Unders
Md
20-16-12-8 Kettlebell Hang Clean & Jerk 20/12kg
50-40-30-20 Double Unders
Lt
20-16-12-8 Kettlebell Hang Clean & Jerk 12/8kg
100-80-60-40 Single Unders
or 25-20-15-10 Double Unders
Extra Credits:
i) Practice 18.4 Movements
15 March 2018
Torsdag
A) Squat Clean Thrusters
EMOM 8
3 reps, starting at 60% and increasing weight across sets, finish at 85%
B) WOD
2 rounds for time, rest 1 minute, 2 more rounds for time (Timecap: 13 min)
Rx
20 Kettlebell Swings 24/16kg
20m Bear Crawl
20 Toes to Bar
Md
20 Kettlebell Swings 20/12kg
20m Bear Crawl
10 Toes to Bar
Lt
20 Kettlebell Swings 16/10kg
10m Bear Crawl, walk back 10m
20 Hanging Knee Raises
C) Side Plank Bends
3 x 20 reps per side
Extra Credits:
i) EMOM 8
6 Chest to Bar Pullups
6 Squat Snatch 42.5/30kg
14 March 2018
Onsdag
A) Deadlift Touch & Go
5 x 5 reps 65-85%
B) WOD, For time (Timecap: 16 min)
Rx
Buy in: 50 Wallballs 9/6kg
then perform 3 Rounds of
20 Box Jumps
16 Deadlifts 100/70kg
12 Handstand Pushups
Buy out: 50 Wallballs 9/6kg
Md
Buy in: 40 Wallballs 9/6kg
then perform 3 Rounds of
20 Box Jumps
16 Deadlifts 70/45kg
6 Handstand Pushups
Buy out: 40 Wallballs 9/6kg
Lt
Buy in: 30 Wallballs 9/6kg
then perform 3 Rounds of
20 Box Step Ups
16 Deadlifts 50/30kg
12 Hand-Release Pushups
Buy out: 30 Wallballs 9/6kg
Extra Credits:
i) Power Clean + Push Jerk
EMOM 12
Min 1 - 4: 3 reps at 70%
Min 5 - 8: 2 reps at 80%
Min 9 - 12: 1 rep at 90%
ii) Conditioning Triangle
EMOM 32
1. 12-20 Row (Calories)
2. 10-16 Ski Erg (Calories
3. 8-14 Shuttle Runs
4. Rest
13 March 2018
Tisdag
A) Snatch Complex (warm-up)
EMOM 5
Snatch Pull
Power Snatch
Hang Squat Snatch
Power Snatch Balance
Snatch Balance
Overhead Squat
Use 30-40% of 1RM Snatch
B) Snatch
3 x 3 reps 65%
3 x 2 reps 75%
3 x 1 reps 85%
C) WOD
12 minute AMRAP
Rx
20 Overhead Lunges 42.5/30kg
15 Situps
10 Chest to Bar Pullups
Md
20 Overhead Lunges 20/15kg
15 Situps
10 Pullups
Lt
20 Front Rack Lunges 20/15kg
10 Situps
10 Jumping Pullups
Extra Credits
i) Dumbbell Rows
Work up to a 6RM
Then perform 4 x 6 at 15% lighter weights
ii) Isometric Gymnastics
3 rounds for quality
10-20 second Ring Support / Ring Tuck / Ring L-Sit
10-20 second Wall-Facing Handstand Hold
10-20 second Top-of-Pullup Hold
iii) Assault Bike Intervals
3 min ON, 1 min OFF x 4 sets
90% Pace
12 March 2018
Måndag
A) Back Squat
Every 90 seconds, perform:
3 Back Squats at 75%
6 sets
B) WOD Intervals
B1) AMRAP 5
14 / 11 / 8 Row (Calories)
7 Power Snatches
B2) AMRAP 5
7 Lateral Burpees
7 Power Cleans
Alternate between B1 & B2, resting 2 minutes after each AMRAP. Perform each AMRAP twice.
Weights:
Rx: 50/35kg
Md: 35/25kg
Lt: 25/20kg
Extra Credits:
i) 18.3 Re-Do
ii) Deadlift
EMOM 8
3 Deadlifts 50-75%
Increase weights across sets.
09 March 2018
Fredag
A) Power Clean + Push Jerk
4 x 2 reps 80%
B) WOD Intervals
Every 3 minutes, perform:
250/200m Row
Then AMRAP
4 Toes to Bar or Hanging Knee Raises
4 Target Burpees
Time Cap: 2 minutes
Aim for 50-60 seconds of rowing
Perform 8 sets in total
Extra Credits
i) Practice Movements for 18.3
08 March 2018
Torsdag
A) Open Workout 13.3
Thorough walk-through of workout, movement standards and pacing strategy.
AMRAP 12
Rx
150 Wallballs 9/6kg
90 Double Unders
30 Ring Muscle Ups
Scaled
50 Wallballs
90 Single Unders
10 Pullups & 10 Hand Release Pushups
B) Accessory Strength
4 Rounds of:
Barbell Lunges, 8 reps per leg
Medicine Ball Twists 30 reps
Single Arm Ring Row Holds (Rx: Single Leg as well) 20 seconds per side.
Extra Credits
i) Snatch Ladder
2 Rounds for time
15 Muscle Snatches 30%
9 Power Snatches 50%
3 Squat Snatches 80%
ii) Intervals
2 minutes ON, 30 seconds OFF x 8 sets
10 Ski-Erg (Calories)
6 Sandbag Shuttle Runs
Continue where the previous round ended.
07 March 2018
Onsdag
A) Front Squat
5 x 3 reps 75-80%
B) WOD
For time (Time Cap: 10 min)
3, 6, 9, 12, 15 reps of:
Rx
Thrusters 60/40kg
Chest to Bar Pullups
Md
Thrusters 40/30kg
Pullups
Lt
Thrusters 30/20kg
Jumping Pullups
C) Weighted Planks (20/15kg) & Star Side Plank
30 seconds in each position, followed by 60s rest
x 3 rounds
Extra Credits
i) Gymnastics Couplet
10 Rounds for time
10m Handstand Walk
10 Pistol Squats
06 March 2018
Tisdag
A) EMOM 10
3 Snatches, performed as Touch-&-Go
70%
B) WOD
B1 AMRAP 8
Rx
6 Handstand Pushups
6 Power Cleans 80/55kg
Md
3 Handstand Pushups
6 Power Cleans 50/35kg
Lt
6 Pike Pushups
6 Power Cleans 30/20kg
Rest 3 minutes between B1 & B2
B2 AMRAP 8
12 Deadlifts, same weight as B1.
6 Lateral Burpees
Extra Credits:
i) Assault Bike
50-40-30-20-10 kcal for time
Rest 60s between sets
ii) Hang Power Clean
Work up to Daily 3RM
Then perform 3 x 3 reps at 15% lighter
05 March 2018
Måndag
A) Ring Muscle Up Practice
3 minutes of Transition Drill Practice
3 minutes of Ring Kip Practice
3 minutes of Jump to Catch Practice
B) WOD
13 min AMRAP
Rx
15 Wallballs 9/6kg
15 Toes to Bar
45 Double Unders
Md
10 Wallballs 9/6kg
10 Toes to Bar
20 Double Unders
Lt
10 Wallballs 6/4kg
10 Hanging Knee Raises
45 Single Unders
C) Core Strength
Dragon Flag Negatives
4 x 6 - 10 reps
Extra Credits
i) CrossFit Open 18.2 Re-Do
ii) EMOM 9
3 Snatches + 3 Overhead Squats 60% of 1RM
02 March 2018
Fredag
A) Power Snatch
4 x 3 reps at 75%, performed as Touch & Go
B) Pullup Strength Endurance
Every 30 seconds, perform 3 reps of:
Rx: Strict Chest to Bar Pullups,
Md: Pullups or
Lt: Banded Pullups
8 sets in total
C) WOD
6 minute AMRAP
Rx
10 Situps
8 Pushups
6 Snatches 40/30kg
Md
10 Situps
8 Pushups
6 Snatches 30/20kg
Lt
10 Situps
8 Pushups
6 Snatches 20/15kg
Extra Credits
i) Handstand Pushups
3 set of 90% of Max Reps, performed every 2 minutes
ii) Rowing Intervals
40 seconds ON, 20 seconds OFF x 8 sets
01 March 2018
Torsdag
A) Deadlift
2 rounds for time
10 reps at 55%
6 reps at 70%
2 reps at 85%
B) WOD
10 minute AMRAP
Rx
30 Double Unders
15 Wallballs 9/6kg
5 Bar Muscle Ups
Md
30 Double Unders
15 Wallballs 9/6kg
5 Burpee Chest to Bar
Lt
60 Single Unders
10 Wallballs 9/6kg
5 Burpee Pullups
C) Core
3 rounds
60 second Plank
30 second Side-Plank, both side
rest 60 seconds
Extra Credits
i) Hang Clean & Jerk
6 x 1 + 1 reps at 85%
ii) 3 Rounds for time
60m Prowler Push (down and back twice)
60m Farmers Walk
D-Ball Hold Max time
28 February 2018
Onsdag
A) Back Squat
5 x 3 reps 80%
27 February 2018
Tisdag
A) Power Clean
E30s x 12 set
2 reps at 70% of 1RM, performed as Touch & Go
B) WOD; for time
Rx
45 Hanstand Pushups
60 Toes-to-Bars
75 Alternating Lunges, holding a Kettlebell Overhead, 24/16kg
Md
20 Hanstand Pushups
40 Toes-to-Bars
60 Alternating Lunges, holding a Kettlebell Overhead, 16/12kg
Lt
45 Hand Release Pushups
60 Hanging Knee Raises
75 Alternating Lunges, holding a Kettlebell Overhead, 12/8kg
C) Swim Kicks
30 seconds ON, 30 seconds OFF x 4 sets
Extra Credits
i) Ring Muscle Up Practice
Rx
10-8-6-4-2 reps for time, all sets unbroken
Md
5-4-3-2-1 reps for time, all sets unbroken
Lt
4 rounds, for quality
12 Ring Kips, finish with a "Hips to Rings"-kip
12 Transitions Drill reps
26 February 2018
Måndag
A) Overhead Squat
Work up to a daily 1RM
B) EMOM x 8
3 Overhead Squats 70% of 1RM Snatch & 10-30 Double Unders or 15-45 Single Unders
Keep sets under 45 seconds
C) WOD 12 min AMRAP
Rx
25 Burpees
25 Chest to Bar Pullups
25 Thrusters 60/40kg
Md
25 Burpees
25 Pullups
25 Thrusters 40/30kg
Lt
25 Burpees
25 Jumping Pullups
25 Thrusters 20/15kg
Extra Credits
i) Snatch
EMOM 5
3 reps at 80% of 1RM
ii) Assault Bike Intervals
5 minutes ON, 1 minute OFF 75% pace
4 minutes ON, 1 minute OFF 80% pace
3 minutes ON, 1 minute OFF 85% pace
2 minutes ON, 1 minute OFF 90% pace
1 minute MAX OUT
23 February 2018
Fredag
A) Front Squat
4 x 2 reps 85%
B) WOD
1-2-3-4-5-6-7-8-9-10 For time
Rx
Pullups
Overhead Squats 42.5/30kg
Scaled
Jumping Pullups
Overhead Squats 20/15kg
C) Core
Sideplank / Star Plank
3 x 30 seconds per side
Extra Credits
Practice movements for Open Workout 18.1 in a slow 8 min AMRAP format.
22 February 2018
Torsdag
A) AMRAP 8
8 Kettlebell Clean & Jerks
8 Shuttle Runs
Rx: 24/16kg
Md: 20/12kg
Lt: 16/8kg
Rest 4 minutes
B) AMRAP 8
12/8 Calorie Row
8 Toes to Bar / Knees to Elbows / Hanging Knee Raises
Rest 4 minutes
C) AMRAP
8 Deadlifts
8 Lateral Burpees
Rx: 100/70kg
Md: 70/50kg
Lt: 50/35kg
Coach Note: Split up class in 2 or 3 groups and have them start with different AMRAPs.
Extra Credits:
i) Weightlifting
EMOM 10
3 Power Clean & Push Jerks at 70%
ii) Assault Bike
100 Calories for time
21 February 2018
Onsdag
A) Snatch
EMOM 5
2 Squat Snatches, performed as Touch-&-Go, 80%
B) WOD
9 minute AMRAP
Rx
3 Handstand Pushups
6 Squat Snatches 50/35kg
Add 1 Handstand Pushup per round
Md
3 Handstand Pushups
6 Squat Snatches 35/25kg
Lt
3 Hand Release Pushups
6 Squat Snatches 20/15kg
Add 1 Hand Release Pushup per round
C) Weighted Situps, holding a weight plate or dumbbell
4 x 15 reps
Extra Credits
i) Upper Body Strength
4 supersets
15m Rope Pull
12 Dumbbell Z-Press
20 February 2018
Tisdag
A) The Open Test
Thorough walk-through of workout, movement standards and pacing strategy. Practice movements.
AMRAP 20 min
Rx
50 Wallballs
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pullups
30 Burpees
20 Power Cleans
20 Shoulder to Overhead
10 Power Snatches
10 Ring Muscle Ups
Barbell Weight: 60/40kg
Scaled
25 Wallballs
100 Single Unders
20 Box Jumps
20 Hanging Knee Raises
15 Jumping Chest to Bar Pullups
15 Burpees
10 Power Cleans
10 Shoulder to Overhead
5 Power Snatches
5 Strict Ring Rows
5 Pushups
Barbell Weight: 42.5/30kg
Extra Credits
i) Back Squats
6 x 1 reps climbing from 80-90%
ii) Intervals
300m Run
300m Row
30 Double Unders
x 6 sets
1 minute rest between rounds
19 February 2018
Måndag
A) Deficit Deadlifts, performed as Touch-&-Go, standing on a 2-4 cm riser
3 x 6 reps at 70%
B) WOD, 10 rounds for time (Timecap: 15 min)
Use only one arm per round when performing dumbbell movements, switch arm between rounds.
Rx
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell Weight: 22/16kg
Md
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell weight: Appropriate weight for good Overhead Squats
Lt
5 Dumbbell Snatches
5 Dumbbell Goblet Squats
10m Bear Crawl (walk back)
Dumbbell weight: 14/9kg
C) Core
Lying Leg Raises
3 x 10-20 reps
Extra Credits
i) Clean & Jerk
EMOM 12
Minute 1: 3 reps at 65%
Minute 2: 2 reps at 75%
Minute 3: 1 rep at 85%
ii) Gymnastics
EMOM 12
3-8 Chest to Bar Pullups
3-8 Handstand Pushups
16 February 2018
Fredag
A) WOD Intervals
5 minute AMRAP x 4 sets, 3 min rest between sets, 85-90% pace
Begin where you ended previous set
Rx
30 Dumbbell Snatches, alternating 22/16kg
15 Burpee Box Jump Overs
Md
30 Dumbbell Snatches, alternating 18/12kg
15 Burpee Box Jump Overs
Lt
30 Dumbbell Snatches, alternating 14/9kg
15 Burpees Box Step Overs
B) Dead Bug Extensions
2 sets
90 seconds per side
Lying on back, pin a foam block between knee and elbow on same side and perform leg and arm raises with other half of limbs. Keep lower back pressed into ground at all times.
Extra Credits
i) Heavy Dumbbell Snatch
5 x 3 + 3
ii) WOD
12 minute AMRAP
Rx
6 Handstand Push-Ups
12 Calorie Assault Bike
24 Double Unders
Scaled
6 Pike Pushups
12 Calorie Assault Bike
48 Single Unders
15 February 2018
Torsdag
A) Power Clean Push Jerk Ladder
For time
10 Reps at 50%
8 Reps at 60%
6 Reps at 70%
4 Reps at 80%
2 Reps at 90%
B) WOD
4 rounds for time
Rx
8 Chest to Bar Pullups
8 Goblet Squats 32/24kg
8 Toes-to-Bar
8 Goblet Squats 32/24kg
Md
4 Chest to Bar Pullups / 8 Pullups
8 Goblet Squats 24/16kg
4 Toes-to-Bar
8 Goblet Squats 24/16kg
Lt
8 Jumping Pullups
8 Goblet Squats 16/12kg
8 Hanging Knee Raises
8 Goblet Squats 16/12kg
Extra Credits
i) Front Squat
3 x 4 reps 80%
14 February 2018
Onsdag
A) Deadlift
8 minutes to build up to a daily 3RM, start at 60%
B) Open Workout 16.4/17.4
Thorough walk-through of workout, movement standards and pacing strategy.
13 minute AMRAP
Rx
55 Deadlifts 100/70kg
55 Wallball 9/6kg
55 Calorie row
55 Handstand Push-ups
Scaled
55 Deadlifts 60/40kg
55 Wallball 9/6kg
55 Calorie row
55 Hand Release Push-ups
Extra Credits
i) 10 minute AMRAP
15 GHD Situps
30m Single Arm Suitcase Carry
30 Medicine Ball Twists
30 seconds Handstand Hold
13 February 2018
Tisdag
A) Power Snatch
Work up to a daily 5RM performed as Touch-&-Go
B) Open Workout 14.1
Thorough walk-through of workout, movement standards and pacing strategy.
10 min AMRAP
Rx
30 Double Unders
15 Power Snatch 30/20kg
Scaled
30 Single Unders
8 Power Snatch 20/15kg
Extra Credits
i) Bar Muscle Ups
Rx
EMOM 8
2-6 Bar Muscle Ups
Scaled
5 Rounds, for quality:
5 Hip to Bar Kips
5 Bar Dips
ii) Running Intervals
6 min Max distance
Rest 4 min
6 min Max distance
12 February 2018
Måndag
A) WOD
EMOM 30, alternating between
1. 3 Thruster 60% & 3-10 Hand Release Pushups
2. 3 Strict Pullups (CTB, Weighted, Banded) & 3-10 Ring Rows
B) Core Strength
3 x Max time with 20/15kg placed on lower back
Extra Credits
i) Back Squat
EMOM 6
3 reps at 75%
ii) WOD
5 rounds for time
750m Row
15m Handstand Walk
09 February 2018
Fredag
A) Overhead Squats
5 x 3 reps, first set at 75%, then climbing to 90%
B) Open Workout 12.3
Thorough walk-through of workout, movement standards and pacing strategy.
18 minute AMRAP
Rx
15 Box Jumps
12 Push Press 50/35kg
9 Toes to Bar
Scaled
15 Box Step Ups
12 Push Press 30/20kg
9 Hanging Knee Raises
Extra Credits:
i) Barbell Cycling
15 Ground to Overhead for time
Rx: 100/70kg
Md: 70/50kg
Lt: 40/30kg
ii) Core Strength
3 Rounds, for quality:
30 seconds Straight Arm Side Plank per side
10 Good Mornings
10 Kettlebell Sidebends per side
10 GHD Sit-Ups
08 February 2018
Torsdag
A) Pullup Strength Endurance
Every 30 seconds, perform 3 reps of:
Rx: Strict Chest to Bar Pullups,
Md: Pullups or
Lt: Banded Pullups
8 sets in total
B) Deadlift Strength Endurance
Every 30 seconds, perform 5 reps of:
Deadlifts, Touch-&-Go 55-65% of 1RM
8 sets in total
C) Conditioning Intervals
1 minute work per station, rotating between:
1. Muscle Snatches, very light, focusing on cycling efficiency
2. Double Unders / Single Unders
3. Rowing for calories
4. Assault Bike for calories
5. Rest
Perform a total of 4 rounds at each station
Extra Credits
i) WOD
EMOM x 14
5 Handstand Pushups
5 Dumbbell Squat Snatches (same arm)
07 February 2018
Onsdag
A) Thrusters, Touch-&-Go
3 x 3 reps 80-90%
B) Open Workout 14.5
Thorough walk-through of workout, movement standards and pacing strategy.
21-18-15-12-9-6-3 (Timecap: 20 min)
Rx
Thrusters 42.5kg
Bar Facing Burpees
Scaled
Thrusters 20/15
Bar Facing Burpees
Extra Credits:
i) Ski Erg & Sled Push
6 Rounds for time
250m Ski Erg
30m Sled Push 60kg
60s rest between rounds
ii) Muscle Up Practice
Rx: 10-8-6-4-2 reps for time, all sets unbroken
Md: 5-4-3-2-1 reps for time, all sets unbroken
Lt: 4 rounds, for quality:
12 Ring Kips
8 Transitions
4 Slow Descent Dips
06 February 2018
Tisdag
A) Back Squats
2 Rounds, rest as needed between sets
10 reps at 55%
6 reps at 70%
2 reps at 85%
B) WOD
5 Rounds for time
Rx
10 Kettlebell Snatches 24/16kg
8 Chest-to-bar Pullups
6 Handstand Pushups
Md
10 Kettlebell Snatches 20/12kg
8 Pullups
3 Handstand Pushups
Lt
10 Kettlebell Snatches 16/8kg
8 Jumping Pullups
6 Hand Release Pushups
C) Core Strength
Dead Bug Extensions
2 sets
90 seconds per side
Lying on back, pin a foam block between knee and elbow on same side and perform leg and arm raises with other half of limbs. Keep lower back pressed into ground at all times.
Extra Credits
i) Snatch Cycling
6 Power Snatches + 6 Snatch Balance E90s x 4 sets
ii) Conditioning
2 rounds of:
1000-800-600-400-200m Run
Rest as needed between rounds in order to maintain a 90% intensity for each set
05 February 2018
Måndag
A) Handstand Hold / Walk Practice
10 minutes
B) Open Workout 14.4
Thorough walk-through of workout, movement standards and pacing strategy.
Complete as many rounds and repetitions as possible in 14 minutes of:
Rx
60-Calorie Row
50 Toes-to-bars
40 Wall-ball shots 9/6kg
30 Cleans 60/40kg
20 Ring Muscle-Ups
Scaled
60-Calorie Row
50 Hanging Knee Raises
40 Wall-ball shots 9/6kg
30 Cleans 30/20kg
20 Burpee Pullups
Extra Credits:
i) Deadlifts
Build up to a daily 6RM Touch-&-Go
Followed by 3 x 12 reps at 60% of 6RM
ii) Assault Bike Intervals
45 seconds ON, 15 seconds OFF x 12 sets
02 February 2018
Fredag
A) Wallball Test
3 min AMRAP
Wallballs 9/6kg
B) WOD
5 min AMRAP
rest 5 min
5 min AMRAP, continue from end of first AMRAP
Rx
3-6-9-12... Clean & Jerk 60/40kg
3-6-9-12... Toes to Bar
Scaled
3-6-9-12... Clean & Jerk 30/20kg
3-6-9-12... Hanging Knee Raises
C) Core Strength
Weighted Planks
2 x Max time sets with 20/15kg
Extra Credits
i) Front Squat
5 x 2 reps 85%
ii) Long Distance Conditioning
For time
4k Assault Bike
2k Row
1k Ski Erg
01 February 2018
Torsdag
A) Open Workout 14.3
Thorough walk-through of workout, movement standards and pacing strategy.
8 minute AMRAP
Rx
10 Deadlifts 60/40kg
15 Box Jumps
15 Deadlifts 82.5/60kg
15 Box Jumps
20 Deadlifts 100/70kg
15 Box Jumps
25 Deadlifts 120/80kg
15 Box Jumps
30 Deadlifts 140/90kg
15 Box Jumps
35 Deadlifts 160/100kg
15 Box Jumps
Scaled
10 Deadlifts 30/20kg
15 Box Jumps
15 Deadlifts 40/30kg
15 Box Jumps
20 Deadlifts 50/35kg
15 Box Jumps
25 Deadlifts 60/40kg
15 Box Jumps
30 Deadlifts 70/50kg
15 Box Jumps
35 Deadlifts 80/55kg
15 Box Jumps
B) Bodybuilding Circle
4 rounds, 12 reps at each station
Dumbbell Z-Press
Good Mornings
Dumbbell Rows
Split Squats (6 reps per leg)
Extra Credits
i) Power Snatch Ladder
Work up to a daily max, starting at 60%, performing 1 rep EMOM and increasing 5/2.5kg every set.
ii) Repeated Effort Conditioning
6 Lanes Sled Push
6 Lanes Kettlebell Carry 40/28kg
12 Lanes Shuttle Run
Rest 90 seconds
Repeat 2 more times
31 January 2018
Onsdag
A) Clean & Jerk
4 x 2 reps 80-90%
B) Conditioning Intervals
1 minute AMRAPs, 30 seconds rest between each rotation
Station 1: Row for distance
Station 2: Double Unders or Single Unders
Station 3: Bear Crawl for distance
5 rounds in total
Extra Credits
i) Gymnastics
Every 30 seconds, for 12 minutes:
1. 3-6 Chest to Bar Pullups
2. 3-6 Handstand Push-Ups
3. 3-6 Toes to Bar
4. 6-12 Pistol Squats
30 January 2018
Tisdag
A) Open Workout 13.1
Thorough walk-through of workout, movement standards and pacing strategy.
AMRAP 17 minutes
Rx
40 Target Burpees
30 Snatches 40/25kg
30 Target Burpees
30 Snatches 60/35kg
20 Target Burpees
30 Snatches 80/45kg
10 Target Burpees
AMRAP Snatches 90/60kg
Scaled
40 Target Burpees
30 Snatches 20/15kg
30 Target Burpees
30 Snatches 30/20kg
20 Target Burpees
30 Snatches 40/25kg
10 Target Burpees
AMRAP Snatches 50/35kg
B) Core Strength
Laying Leg Raises
4 x 10-20 reps
Extra Credits
i) Back Squats
3 x 3 reps 85%
ii) Gymnastics Couplet
5 Rounds for time
4-12 Handstand Pushups
15-45 Double Unders
29 January 2018
Måndag
A) Strict Handstand Push-Ups
5 x 5 reps
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)
B) Chest to Bar Test
2 min AMRAP
Chest to Bar Pullups (Rx), Pullups (Md) or Jumping Chest to Bar Pullups (Lt)
Rest 2 min
Repeat 2 min AMRAP
Record total reps
C) WOD
3 Rounds for time
Rx
20 Front Rack Lunges 60/40kg
40 Sit-ups
20m Bear Crawl
Md
20 Front Rack Lunges 42.5/30kg
30 Sit-ups
20m Bear Crawl
Lt
20 Front Rack Lunges 20/15kg
20 Sit-ups
20m Bear Crawl
Extra Credits
i) Macho Man
As long as possible, perform:
EMOM
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx: 82.5/60kg
Md: 60/42.5kg
Lt: 42.5/30kg
ii) Assault Bike Intervals
40 seconds ON, 20 seconds OFF x 12 sets
26 January 2018
Fredag
A) Push Press
3 x 6 reps 70%
B) High Repetition Deadlifts
20RM
C) WOD
For time
5 Rounds for time
Rx
20 Barbell Lunges with 42.5/30kg
15 Burpee Box Jumps
Md
20 Barbell Lunges with 20/15kg
12 Burpee Box Jumps
Lt
20 Walking Lunges
9 Burpee Box Jumps
Extra Credits
i) Dumbbell Cycling
3 Snatches
3 Squat Snatches
3 Overhead Squats
Switch arm
3 Snatches
3 Squat Snatches
3 Overhead Squats
Rest 1 minute
5 sets in total
ii) Triple 3
3000m Row
300 Double Unders or 600 Single Unders
3000m Run
Scale to Triple 2
2000m Row
200 DU or 400 Single Unders
2000m Run
25 January 2018
Torsdag
A) Back Squat
EMOM 9, perform both
3 Back Squats 60-70%
and
5 Broad Jumps
B) WOD, 15 minute AMRAP
Teams of 2
Performed as you go, I go. Share work anyhow
Rx
18-16-14-12-10-8-6-4-2 Squat Snatch Start at 60/40kg and increase weight by 5kg each round
4-8-12-16-20... Toes to Bar
Md
18-16-14-12-10-8-6-4-2 Squat Snatch Start at 45/30kg and increase weight by 5kg each round
4-8-12-16-20... Toes to Bar
Lt
18-16-14-12-10-8-6-4-2 Snatch Start at 20/15kg and increase weight by 5kg each round
4-8-12-16-20... Hanging Knee Raises
C) Core Strength
3 rounds of:
30 Medicine Ball Twists
10 Medicine Ball Situps
Extra Credits:
i) Strict Gymnastics
10-9-8-7-6-5-4-3-2-1
Strikt Pullups
Strikt Dips
24 January 2018
Onsdag
A) Handstand Pushup
1 min AMRAP
rest 1 min
1 min AMRAP
rest 1 min
1 min AMRAP
Scale to Hand Release Push-ups
B) WOD
5 rounds for time
Rx
12 Chest to Bar Pull-ups
24 Wallballs 9/6kg
60 second rest
Md
12 Pull-ups
18 Wallballs 9/6kg
60 second rest
Lt
12 Jumping Pull-ups
12 Wallballs 9/6kg
60 Second rest
Extra credits
i) EMOM 8, within a one minute window, perform:
3-6 Handstand Push-ups
3-6 Power Cleans 80/55kg
ii) Assault Bike
100/70 Calories for time
23 January 2018
Tisdag
A) Overhead Squat from ground
Work up to heavy double
Followed by 4 x 4 reps at 15% lighter
B) Circuit conditioning
45 seconds ON
15 seconds OFF
Spend 2 sets at each station before moving to the next
Rotating between
1. Row
2. Assault Bike
3. Shuttle Runs, carrying medicine ball on shoulder 9/6kg
4. Row
5. Kettlebell Snatches 16/12kg (3 reps per arm before switching)
Rotate through all stations twice. Total of 20 minutes of work
C) Strict Hanging Leg Raises
4 x 5-20 reps (up to 90 degree hip flexion)
Extra credits
i) CrossFit WOD
Rx
21-15-9 Overhead Squats 42.5/30kg
9-7-5 Bar Muscle Uos
Scaled
21-15-9 Overhead Squats 20/15kg
9-7-5 Burpee Chest to Bar
22 January 2018
Måndag
A) EMOM 6
6 Squat Snatches Touch and Go 45-55% of 1RM Snatch
B) EMOM 6
6 Power Thrusters Touch and Go 45-55% of 1RM Clean & Jerk
C) WOD
For time (Time cap: 14 min)
Rx
10 Squat Clean Thrusters 70/50kg
40 Toes to Bar
160 Double Unders
40 Toes to Bar
10 Squat Clean Thrusters 70/50kg
Md
10 Squat Clean Thrusters 55/40kg
25 Toes to Bar
80 Double Unders
25 Toes to Bar
10 Squat Clean Thrusters 55/40kg
Lt
10 Squat Clean Thrusters 40/25kg
40 Hanging Knee Raises
160-320 Single Unders
40 Hanging Knee Raises
10 Squat Clean Thrusters 40/25kg
Extra Credits
i) Accessory Strength
4 supersets
Single Kettlebell Deadlifts 8 reps per side
Kettlebell Rows 8 reps per side
19 January 2018
Fredag
A) Back Squat
EMOM 7, perform both
3 Back Squats 60-70%
and
5 Broad Jumps
B) WOD: 5 Rounds for time (Timecap: 12 minutes)
Rx
9 Overhead Squats 50/35kg
9 Lateral Burpees
9 Toes to Bar
Rest 60s
Md
9 Overhead Squats 42.5/30kg
7 Lateral Burpees
5 Toes to Bar
Rest 60s
Lt
9 Overhead Squats 35/25kg
6 Lateral Burpees
3 Toes to Bar
Rest 60s
C) Accessory Strength
3 Supersets
Deficit Reverse Lunges, 10cm 6 + 6 reps
Spread Eagle Situps 12 reps
Extra Credits
i) Power Thrusters (Power Clean directly into Push Press without pause)
Work up to a heavy single Power Thruster
Then perform 3 sets of 3 Touch and Go Power Thrusters at 85% of Heavy Single
Then 20 reps for time at 50%
ii) Repeated Effort Conditioing
3 sets of
400m Run
40 Row (calories)
100m Prowler Push (Light load)
Rest as needed between sets
18 January 2018
Torsdag
A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)
B) Strict Pullups
EMOM 8
3 Strict Pullups
Use approriate scaling for muscle endurance
Weighted, banded or ring rows.
C) WOD
15 minute AMRAP
35 DU / 20 DU / 70 SU
35m Farmers Walk (2 lengths on grass)
20 Bear Hug Lunges
20 Mountain Climbers
20 Medicine Ball Twists
Extra Credits
i) Fatbar Deadlifts
3 x 8 reps 70%
ii) WOD
21-15-9 reps of
Kettlebell Snatches 24/16kg
Assault Bike (calories)
17 January 2018
Onsdag
A) Snatch
Every minute on the minute, perform:
2 Power Snatch+ 2 Squat Snatches at 60-70% of 1RM Snatch
8 sets
Preferrably performed as Touch-and-Go
B) WOD:10 min A
Rx
10 Thrusters 50/35kg
10 Chest to Bar Pullups
15 Wallballs 9/6kg
10 Toes to Bar
Md
10 Thrusters 40/30kg
10 Pullups
10 Wallballs 9/6kg
5 Toes to Bar
Lt
7 Thrusters 30/20kg
7 Jumping Pullups
7 Wallballs 9/6kg
7 Hanging Knee Raises
C) Core
3 rounds
45 second Swim Kicks
30 second Straight Arm Side Planks, both sides
Rest 45 seconds
Extra Credits
i) Gymnastics WOD
8 minute AMRAP
10 meter Handstand Walk/Wheel Barrow
10 Pistols/Bulgarian Split Squats
ii) Long Slow Distance Conditioning
3 rounds for time
1km Ski-Erg
3km Assault Bike
16 January 2018
Tisdag
A) WOD Intervals
On minute 0, 8, 16, 24, 32, perform:
For time (3 min Time Cap)
300/250/200m Row
8 Clean & Jerks
20/16/12 Box Jumps
Rest
On minute 4, 12, 20, 28, 36, perform:
For time (3 min Time Cap)
300/250/200m Row
8 Clean & Jerks
16/13/10 Burpees
Rest
Barbell Weight
Rx: 50/35
Md: 42.5/30
Lt: 35/25
Coach Note:
Let half of group start at 00:00, and start second half of group at 02:00 in order to free rowers and boxes in time. Treat first round of both mini-WODs as part of the warm-up.
Extra Credits:
i) Lower Body Strength Training
Back Squat
5 x 5 reps 70-75%
Good Morning
3 x 10 reps
15 January 2018
Måndag
A) High Rep Deadlifts
4 x 10 reps at 65%, or slight increase from last week
Double overhand grip, no straps allowed
B) WOD
EMOM 12, alternating between
Rx
1. 12 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 22/16kg
Md
1. 10 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 18/12kg
Lt
1. 8 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 14/9kg
C) Core
3 Supersets
Max time Box Supported L-sit
Directly into 30 seconds weighted plank
Extra Credits
i) Gymnastics: Muscle Ups
Rx
2 Rounds for time
7 Bar Muscle Ups
7 Ring Muscle Ups
Scaled
3 Rounds, not for time
20 second Ring support
15 Ring Kips
10 Transition Drills
5 Hip to Bar Kips
ii) Assault Bike Intervals
35 seconds ON / 25 seconds OFF x 12 sets
12 January 2018
Fredag
A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)
B) WOD, For time (Timecap: 22 minutes)
In teams of 2, split work anyhow
5 Rounds for time
50/35 Row (calories)
25 Burpee Box Jumps
C) Shoulders and Core
Straight Arm Sideplank
4 x 30 seconds per side
30 seconds rest between rounds
Extra Credits
i) Back Squats
4 x 3 reps 80%
ii) Gymnastics Couplet
AMRAP 10 minutes
5 Toes to bar
5 meter Handstand Walk
11 January 2018
Torsdag
A) Strength Training
EMOM, for 12 minutes, alternating between
Strict Chest to Bar Pullups 3-6 reps, 1 second pause at top, use bands for scaling
Overhead Barbell Lunges 3 reps per leg
B) WOD, 4 rounds for time
Rx
20 Thrusters 42.5/30kg
60 Double Unders
Rest 60 seconds between rounds
Md
20 Thrusters 30/20kg
30 Double Unders or 120 Single Unders
Rest 60 seconds between rounds
Lt
20 Thrusters 20/15kg
80 Single Unders
Rest 60 seconds between rounds
C) Core
Swim Kicks
15 seconds ON, 15 seconds OFF
x 8 rounds
Extra Credits
i) Push Jerk Cycling
6 Touch-and-Go Push Jerks
Every 90 seconds x 6 sets
Keep weights between 60-75%
10 January 2018
Onsdag
A) High Rep Deadlifts
4 x 10 reps at 62.5%, or slight increase from last week
Double overhand grip, no straps allowed
B) WOD, 10 rounds for time (Timecap: 15 min)
Use only one arm per round when performing dumbbell movements, switch arm between rounds.
Rx
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell Weight: 22/16kg
Md
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell weight: Appropriate weight for good Overhead Squats
Lt
5 Dumbbell Snatches
5 Dumbbell Goblet Squats
10m Bear Crawl (walk back)
Dumbbell weight: 14/9kg
Extra Credits
i) Power Clean Cycling
5 Touch-and-Go Power Cleans, with added 1s pause in front rack catch position
EMOM x 8 min
Keep weights between 50-70%
ii) Assault Bike Intervals
30s Max Effort, 30s Rest
12 sets
09 January 2018
Tisdag
A) Front Squat
E90s x 8 sets
First 2 sets, 5 reps at 65-70%
Second 2 sets, 3 reps at 75-80%
Following 2 sets, 2 reps at 80-85%
Final 2 sets, 1 rep at 85-90%
B) WOD, for time
Rx
12-10-8-6-4-2 Squat Cleans 42.5/30kg
6-5-4-3-2-1 Bar Muscle Ups
Md
12-10-8-6-4-2 Squat Cleans 35/25kg
6-5-4-3-2-1 Burpee Chest to Bar Pullups
Lt
12-10-8-6-4-2 Squat Cleans 30/20kg
6-5-4-3-2-1 Burpee Pullups
C) Core
Weighted Planks
30 seconds x 3 sets
Extra Credits
i) 3 Rounds for time
1km Run
800m Row
600m Ski Erg
08 January 2018
Måndag
A) Ring Muscle Up Practice
15 Ring Kips
15 Transition Drill
5 Slow Descent Dips
3 rounds, for quality, not time
B) The Open Test
AMRAP 20 min
Rx
50 Wallballs
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pullups
30 Burpees
20 Power Cleans
20 Shoulder to Overhead
10 Power Snatches
10 Ring Muscle Ups
Barbell Weight: 60/40kg
Scaled
25 Wallballs
100 Single Unders
20 Box Jumps
20 Hanging Knee Raises
15 Jumping Chest to Bar Pullups
15 Burpees
10 Power Cleans
10 Shoulder to Overhead
5 Power Snatches
5 Strict Ring Rows
5 Pushups
Barbell Weight: 42.5/30kg
Extra Credits
i) Snatch Cycling
3 Touch-and-Go Power Snatches
EMOM x 8 min
rest 2 minutes
3 Touch-and-Go Hang Squat Snatches
EMOM x 8 min
Keep weights within 50-75% of 1RM Snatch
05 January 2018
Fredag
A) Thrusters
4 x 4 reps 75%
B) Bergeron Beep Test
Every minute, on the minute, as long as possible
Rx
7 Thrusters 35/25kg
7 Pullups
7 Burpees
Md
5 Thrusters 35/25kg
5 Pullups
5 Burpees
Lt
5 Thruster 20/15kg
5 Jumping Pullups
3 Burpees
If under 10 minutes, continue up until 10 minutes as an AMRAP
C) Core Strength
Dragon Flag Negatives
4 x 8 reps
Extra Credits
i) Fatbar Deadlift
1 RM
then 3 x 6 reps at 20% Lighter
ii) Pistol Squats
4 x 4 reps per leg, weighted if need
iii) Conditioning, repeated AMRAPS
5 min AMRAP x 3
30 Double Unders
8 Shuttle Runs
8 Ski Erg (calories)
rest 2 min between AMRAPS
04 January 2018
Torsdag
A) Back Squat
3 x 6 reps 70%
B) Chest to Bar Test
2 min AMRAP
Chest to Bar Pullups (Rx), Pullups (Md) or Jumping Chest to Bar Pullups (Lt)
Rest 2 min
Repeat 2 min AMRAP
Record total reps
C) Rowing
Teams of 2
5000m Row for time
or
Solo
500m x 5 rounds
Rest 1:30 between rounds
Extra Credits
i) Gymnastics Cycling
Every 30 seconds, rotating between
1. 3-6 Handstand Pushups
2. 3-6 Toes to Bar
3. 6 High Box Jumps
For a total of 8 rounds, or 12 minutes
ii) Conditioning
For time
21-18-15-12-9-6-3
Assault Bike
Kettlebell Swings 24/16kg
03 January 2018
Onsdag
A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength
B) WOD, 6 rounds for time
Rx
5 Hang Snatch 50/35kg
10 Toes to Bar
30 Double Unders
45 second rest
Md
5 Hang Snatch 42.5/30kg
7 Toes to Bar
20 Double Unders
45 second rest
Lt
5 Hang Snatch 35/25kg
10 Hanging Knee Raises
50 Single Unders
45 second rest
Extra Credits
i) Upper Body Strength Supersets
A) Dumbbell Bench Press 10 reps
B) Dumbbell Row 10 reps
Rest 60 seconds between rounds, 4 supersets in total
ii) Sled Push
Every 30 seconds x 20 sets
15m Sled Push
02 January 2018
Tisdag
A) High Rep Deadlifts
4 x 10 reps 60%
Double overhand grip, no straps allowed
B) 3 min AMRAP
Wallballs 9/6kg
rest 3 min
C) 13 min AMRAP
Rx
16 Single Arm Overhead Lunges holding a Dumbbell 22/16kg
16 Box Jumps
16 Hang Power Cleans 50/35kg
Md
16 Single Arm Overhead Lunges holding a Dumbbell 18/12kg
16 Box Jumps
16 Hang Power Cleans 42.5/30kg
Lt
16 Single Arm Overhead Lunges holding a Dumbbell 14/9kg
16 Box Jumps
16 Hang Power Cleans 35/25kg
Extra Credits
i) Squat Clean + Front Squat + Jerk
5 x 1 + 3 + 1 reps 80% of 1RM C&J
ii) Wallfacing Handstand Hold
4 x 30 seconds sets
Try to use wall as support as little as possible
29 December 2017
Fredag
A) WOD: "Filthy 50"
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees to elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wallballs 9/6kg
50 Burpees
50 Double Unders
GOOD LUCK
28 December 2017
Torsdag:
A) Squat Clean
4 x 2 reps 80%
B) WOD
5 Rounds for Time
Rx
11 Squat Cleans 50/35kg
11 Burpee Pullups
1 min Rest Between Rounds
Scaled
11 Squat Cleans 40/25kg
11 Target Burpees
1 min Rest Between Rounds
Extra Credits
i) Weightlifting
Push Press + Split Jerk
8 x 1 + 1 reps 90% of Push Press
ii) Gymnastics Couplet
5 rounds
10 meter Handstand Walk
10 Pistols
27 December 2017
Onsdag
A) 12 Days of Tegen Christmas
First round, 1
Second round, 2 - 1
Third round, 3 - 2 - 1
And so on, up to 12 rounds
1 Front Squat
2 Power Clean
3 Chest to Bar Pullups / Jumping Chest to Bar Pullups
4 Burpees
5 Box Jumps
6 Deadlifts
7 Toes to Bar / Knees to Elbows / Hanging Knee Raises
8 Wallballs 9/6kg
9 Kettlebell Swings
10 Dumbbell Snatches
11 Mountain Climbers per leg (22 total)
12 Shuttle Runs
Barbell
Rx: 80/55kg
Md: 60/40kg
Lt: 40/25kg
Kettlebell
Rx: 24/16kg
Scaled: 20/12kg
Dumbbell
Rx: 22/14kg
Scaled: 16/9kg
26 December 2017
Tisdag
A) Snatch
3 x 3 reps 75-80%
B) WOD
16 minute AMRAP
16 Bear Hug Lunges, carrying a 9/6kg medicine ball
12 Hand Release Pushups
8 Power Snatch 30-40% of 1RM
C) Core
Max Effort Planks
10 seconds ON, 20 seconds OFF x 8 set
Extra Credits
i) Conditioining
For time
100 Assault Bike (calories)
25 December 2017
Måndag
A) Clean & Jerk
12 minutes to build up to a daily 1RM of the complex:
Clean + Front Squat + Jerk
Start clock when you have reached 50% of your 1RM Clean & Jerk
B) WOD
For time
Rx
40/30 Row (calories)
120 Double Unders
30/22 Row (calories)
80 Double Unders
20/15 Row (calories)
40 Double Unders
Md
35/27 Row (calories)
60 Double Unders
25/18 Row (calories)
40 Double Unders
15/11 Row (calories)
20 Double Unders
Lt
30/20 Row (calories)
240 Single Unders
20/14 Row (calories)
160 Single Unders
10/7 Row (calories)
80 Single Unders
C) Gymnatics Strength
5 Supersets
5-10 Ring Pullups
5-10 Strict Handstand Pushups / Pike Pushups
Extra Credits
i) Extra Strength Training
Back Squat
3 x 12 Reps 50%
Good Morning
3 x 12 Reps
22 December 2017
Fredag
A) Every 5 minutes, 6 rounds
Rx
21/14 Row (calories)
15 Toes to Bar
9 Clean & Jerks 70/50kg
Rest for remainder of 5 minutes
Md
18/12 Row (calories)
10 Toes to Bar
9 Clean & Jerks 55/40kg
Rest for remainder of 5 minutes
Lt
15/10 Row (calories)
15 Hanging Knee Raises
9 Clean & Jerks 40/30kg
Extra Credits
i) Muscle Snatch
Work up to Daily max, then 2 x 2 reps at 15% lighter
Power Snatch 3 x 3 reps 80%
ii) Ring Gymnastics
5 sets
4 Ring Pullups
1 Ring Muscle Up (Rx)
4 Ring Dips
21 December 2017
Torsdag
A) Back Squat
3 x 10 reps 55%
B) 20 minute AMRAP, Teams of 2
Alternating person between rounds
10 Dumbbell Snatches 22/16kg
10 Wallballs 9/6kg
20 Walking Lunges
Extra Credits:
i) Conditioning
500m Ski Erg
30m Sled Push Light load
450m Ski Erg
30m Sled Push
400m Ski Erg
30m Sled Push
350m Ski Erg
30m Sled Push
300m Ski Erg
30m Sled Push
250m Ski Erg
30m Sled Push
200m Ski Erg
30m Sled Push
150m Ski Erg
30m Sled Push
100m Ski Erg
30m Sled Push
50m Ski Erg
30m Sled Push
20 December 2017
Onsdag
A) Handstand Push Up/Hold Practice, 10 minutes
B) WOD, 3 rounds for time (Time Cap 18 minutes)
Rx
30 Box Jumps
25 Deadlifts 90/65kg
20 Handstand Pushups
Md
25 Box Jumps
25 Deadlifts 75/50kg
10 Handstand PushupsPushups
Lt
20 Box Jumps
25 Deadlifts 60/42.5kg
20 Pushups
C) L-Sit on Parallettes or Boxes
3 sets, max time
Extra Credits
i) Upper Body Supersets
12 reps Incline Dumbbell Press
15 meter Bent Over Rope Pull
60 second rest
x 4
19 December 2017
Tisdag
A) WOD 1
Every 3 minutes x 5 sets
5 Deadlift, 75%
30 Double Unders
B) WOD 2
Death by Burpees
Minute 1 - 1 Burpee
Minute 2 - 2 Burpees
Minute 3 - 3 Burpees
And so on...
Extra Credits
i) Handstand Walk
100m for time
ii) Conditioning Intervals
45 seconds ON, 15 seconds OFF
Rotating between
Assault Bike
Row
Shuttle Runs
Double Kettlebell Squat Clean & Jerk 16/12kg
x 5 rounds
18 December 2017
Måndag
A) Hang Snatch
4 x 2 reps 85%
B) EMOM x 12, alternating between
Rx
1. 4 Hang Power Snatch + 4 Overhead Squats 60/42.5kg
2. 8 Bar Muscle Ups
Md
1. 4 Hang Power Snatch + 4 Overhead Squats 42.5/30kg
2. 4 Chest to Bar + 8 Pushups
Lt
1. 4 Hang Power Snatch + 4 Overhead Squats 30/20kg
2. 4 Strikt Pullups + 4-8 Pushups
C) Core
Swim Kicks
40 seconds ON, 20 seconds OFF
Extra Credits:
i) Clean + Front Squat
5 x 2 + 2 reps 80%
Press
3 x 8 reps 60%
15 December 2017
Fredag
A) WOD: Randy (Timecap: 5 minutes)
75 Snatches for time
Rx: 35/25kg
Scaled: 20/15kg (Bar passes mid-shin depth between every rep)
B) EMOM 21, alternating between:
1. Barbell Alternating Reverse Lunges, 6 + 6 reps
2. Alternating Dumbbell Press, 6 + 6 reps
3. Straight Arm Side Plank, 25 seconds per side
Extra Credits
i) EMOM 10
1 Power Snatch
1 Hang Snatch
1 Overhead Squat
Start at 70% and work your way up to 90%, adding weight between sets
ii) Gymnastics
10 rounds
2-4 Hip to Bar Kips (goal is hips as high as possible, minimal arm bend)
5m Handstand Walk
14 December 2017
Torsdag
A) WOD: Barbara
5 rounds for time
20 Pullups
30 Pushups
40 Situps
50 Air Squats
3 min rest
40 minute Time Cap
Extra Credits
i) Back Squat
3 x 8 reps 65%
ii) Conditioning
7 minute AMRAP
6 Sandbag Shuttle Runs
12 Kcal Ski Erg
rest 3 minutes
Repeat 7 minute AMRAP
13 December 2017
Onsdag
A) Every minute, on the minute, for 14 minutes, alternating between
1. 6 Drop & Go Power Cleans + 6 Burpees
2. 6 Touch & Go Power Cleans + 6 Burpees
Rx: 60/42.5kg
Md: 50/35kg
Lt: 42.5/30kg
B) Rowing, teams of 2:
5000m Row
1 Rower at a time, switch as often as desired.
Extra Credits
i) Gymnastics Ring Strength
3-6 Ring Dips + 15 second Ring Support
6 sets
12 December 2017
Tisdag
A) Upper Body Strength
Every minute, on the minute, for 12 minutes, alternating between:
1. Bat Pullups
3 reps per side
Use bands or weights to find appropriate resistance
2. Strict Handstand Pushups
3-6 reps
Use maximum of 15 cm reduced height. If more help is needed:
3 Negative Handstand Pushups, slow descent
or
6-12 Pike Pushups
B) WOD, For time (12 minute Time Cap)
Rx
Double Unders 25-50-75-100 reps
After each round, perform 20 Wallballs, 9/6kg
Md
Double Unders 15-30-45-60 reps
After each round, perform 15 Wallballs, 9/6kg
Lt
Double Unders 50-75--100 reps
After each round, perform 20 Wallballs, 9/6kg
C) Core Strength
Ab Rollouts
4 x 4-12 reps
Extra Credits
i) Sled Push
1RM 10 meters,
then 3 sets at 15% lighter
11 December 2017
Måndag
A) WOD: McGhee
30 minute AMRAP
5 Deadlifts
13 Pushups
9 Box Jumps
Barbell weight
Rx: 125/85kg
Md: 100/70kg
Lt: 70/45kg
Extra Credits
i) Push Jerk, Touch & Go
4 x 4 reps 70%
ii) Toes to Bar
60 reps for time
iii) Conditioning
For max distance
2 minute Run
rest 30 seconds
2 minute Assault Bike
rest 30 seconds
3 rounds in total
08 December 2017
Fredag
A) Barbell Squat Jumps
5 x 3 reps 25% of 1RM Back Squat
B) WOD 26 min AMRAP
Rx
30 Double Unders
20 Russian Twists with Medicine Ball
10 Medicine Ball Cleans
30 Double Unders
20 Medicine Ball Lunges (bear hug)
10 Pullups
Scaled
60 Single Unders
20 Russian Twists with Medicine Ball
10 Medicine Ball Cleans
60 Single Unders
20 Medicine Ball Lunges (bear hug)
10 Jumping Pullups
No Extra Credits today
07 December 2017
Torsdag
A) Snatch
4 x 2 reps 80%
B) WOD 1
Teams of 2, share work anyhow
8 min AMRAP
Rx
20 Toes to Bar
20 Box Jumps
20 Deadlifts 80/55kg
Md
20 Knees to Elbows
20 Box Jumps
20 Deadlifts 60/40kg
Lt
20 Hanging Knee Raises
20 Box Jumps
20 Deadlifts 42.5/30kg
C) WOD 2
Teams of 2, share work anyhow
8 min AMRAP
Back Squats, no rack allowed
Rx
6 Synchronized Burpees on the minute, Barbell: 60/42.5kg
Md
5 Synchronized Burpees on the minute, Barbell: 50/35kg
Lt
4 Synchronized Burpees on the minute, Barbell: 42.5/30kg
Extra Credits:
i) Straight Arm Strength
4 sets
20 second Ring Support Hold
20 second Skin the Cat Hold
20 second Side Plank on straight arm (both sides)
20 second Active Hang in pullup bar
20 second Handstand Hold
Rest 90 seconds
06 December 2017
Onsdag
A) Clean & Jerk
3 x 1+1 reps 90%
B) WOD
5 Rounds for time
Rx
10 Shuttle Runs
7 Clean & Jerks 45/30kg
4 Bar Muscle Ups
Md
10 Shuttle Runs
7 Clean & Jerks 40/25kg
4 Chest to Bar Pullups
Lt
10 Shuttle Runs
7 Clean & Jerks 35/20kg
4 Pullups
C) Hanging Leg Raises (up to parallell with ground)
4 x 10-20 reps
Extra Credits
i) Front Squat
2 x 1 reps 90%
ii) Gymnastics Strength
10-8-6 Strict Pullups
10-8-6-Strict Dips
10-8-6 Ring Rows
10-8-6 Ring Pushups
05 December 2017
Tisdag
A) Snatch Pull
Work up to a heavy single Snatch Pull, around 125% of 1RM Snatch
B) Snatch
6 x 1 reps 80-95%
C) WOD
For time
Rx
1000/750m Row
40 Wallballs 9/6kg
40 Kettlebell Swings 24/16kg
Md
1000/750m Row
30 Wallballs 9/6kg
30 Kettlebell Swings 24/16kg
Lt
800/600m Row
30 Wallballs 9/6kg
30 Kettlebell Swings 20/12kg
Extra Credits
i) Power Clean & Split Jerk
Work up to heavy single, 1 x 1+1 reps
Then 3 x 1+1 reps 85%
ii) Running Intervals
5 sets
1000m Run
Rest 45 seconds
04 December 2017
Måndag
A) Back Squat
2 x 1 reps 90-95%
2 x 1 reps 80% with 1 second pause in bottom
B) Deadlift
1 x 1 rep 85%
1 x 1 rep 90%
1 x 1 rep 95%
C) WOD
4 min AMRAP, rest 2 minutes, repeat 4 min AMRAP
Rx
3 Power Snatch 50/35kg
6 Pushups
9 Air Squats
Md
3 Power Snatch 42.5/30kg
6 Pushups
9 Air Squats
Lt
3 Power Snatch 30/22.5kg
6 Pushups
9 Air Squats
Extra Credits
i) Power Snatch
4 x 1 reps 85-95%
ii) Monostructural WOD
For Time
60 Row (calories)
40 Assault Bike (calories)
150 Double Unders
40 Assault Bike (calories)
60 Row (calories)
01 December 2017
Fredag
A) Power Snatch
4 x 2 reps 85-90%
B) Front Squat
2 x 2 reps 90%
1 x 1 reps 95%
C) WOD 12 minute Amrap
20 Situps
5 Hang Power Clean
5 Push Jerks
Rx 60/42.5kg
Md 50/35kg
Lt 42.5/30kg
Extra Credits
i) Gymnastics Core
5 rounds
15 Hollow Rocks
15 Reverse Hyperextensions
ii) Conditioning
6 sets
21 Row (calories)
15 Assault Bike (calories)
9 Ski Erg (calories)
Rest as needed in between rounds
30 November 2017
Torsdag
A) Snatch + Overhead Squat
8 x 1 + 2 reps 75%, every minute, on the minute
B) WOD
For time
Rx
24-20-16 Pistol Squats
12-10-8 Hand Stand Pushups
6-5-4 Bar Muscle Ups
Md
24-20-16 Box Pistol Squats
6-5-4 Hand Stand Pushups
6-5-4 Chest to Bar Pullups
Lt
24-20-16 Bulgarian Split Squats
12-10-8 Pushups
12-10-8 Jumping Pullups
C) Ab Rollouts
3 x 4-12 reps
Extra Credits:
i) Conditioning
24 minute AMRAP (70% Pace)
30m Prowler (Light Load)
30m Farmers Carry 2x 24/16kg
6 Burpee High Box Jump Overs
29 November 2017
Onsdag
A) Push Press
Build up to heavy double, followed by 2 x 1 reps at same weight
B1) 9 min AMRAP
12/8 Row (calories)
12 Dumbbell Snatches Rx 22/16kg, Md 18/12kg, Lt 14/9kg
B2) 9 min AMRAP
8 Thrusters Rx 40/30kg, Md 30/20kg, Lt 20/15kg
8 Lateral Burpees
Rest 5 minutes between B1 & B2. Half of group starts with B2.
Extra Credits
i) Clean Deadlift + Clean Pull
5 x 2 + 2 reps 100% av 1RM Clean
ii) Static Gymnastics Strength
5 supersets
20 second Ring Support (Rx: L-sit)
20 second Hand Stand Hold
Rest 60 seconds between sets
28 November 2017
Tisdag
A) Clean & Jerk
2 x 1 reps 80-85%
2 x 1 reps 90-95%
B) WOD
3 Rounds for time (Time Cap: 9 minutes)
Rx
25 Box Jumps
25 Sumo Deadlift High Pulls 50/35kg
Md
20 Box Jumps
25 Sumo Deadlift High Pulls 42.5/30kg
Lt
15 Box Jumps
25 Sumo Deadlift High Pulls 35/25kg
C) Accessory Strength
50 Band Pull Aparts
50 Russian Twists with Medicine Ball
Extra Credits
i) Back Squats
5 x 2 reps 85%
ii) Assault Bike Intervals
30 seconds ON, 30 seconds OFF x 12 sets
27 November 2017
Måndag
A) Snatch
Build up to a heavy single, followed by 3 x 1 reps 90%
B) Chipper WOD 14 min Time Cap
Rx
200 Double Unders
100 Single Arm Kettlebell Thrusters 24/16kg
50 Toes To Bar
Md
100 Double Unders
100 Single Arm Kettlebell Thrusters 20/12kg
30 Toes To Bar
Lt
300 Single Unders
100 Single Arm Kettlebell Thrusters 16/8kg
50 Hanging Knee Raises
C) Core Strength
"Stir-the-pot"
10 Rotations each way x 4 sets
Extra Credits
i) Power Clean
4 x 1 reps 90-97%
ii) Strict Gymnastics
8-8-8-8
Strict Handstand Pushups
Strict Supinated Grip Pullups
Ring Pushups
Ring Rows
Rest 60 seconds between rounds
iii) Conditioning
3 x 4 min AMRAP
14/10 Row (calories)
7 Burpees over rower
Rest 2 minutes
24 November 2017
Fredag
A) Squat Clean EMOM x 12 minutes
1. 3 reps at 70%
2. 2 reps at 80%
3. 1 reps at 90%
B) WOD Intervals
Start every 6 minutes, (Each round, Time Cap: 4 minutes)
x 4 Intervals
Rx
500/400m Row (sub 2 min)
35 Wallballs 9/6kg
AMRAP Bar Muscle Ups
Rest 2 minutes
Md
500/400m Row (sub 2 min)
25 Wallballs 9/6kg
AMRAP Chest to Bar Pullups
Rest 2 minutes
Lt
400/300m Row (sub 2 min)
25 Wallballs 9/6kg
AMRAP Pullups
Rest 2 minutes
Extra Credits
i) Press
7 x 1 reps at 80-90%
Every rep has to be super fast, no grinding through sticking point
ii) Ring Pullups
Work up to a 5RM
then 3 reps OTM x 6 on that same weight
iii) Ski Erg Intervals
45 seconds ON, 15 seconds OFF x 10 rounds
23 November 2017
Torsdag
A) Reverse Snatch
4 x 3 reps 80%
B) WOD, 5 rounds for time (Timecap: 12 minutes)
12 Shuttle Runs
12 Deadlifts
6 Shoulder to Overhead
Rx 70/50kg
Md 50/35kg
Lt 35/20kg
C) Accessory Strength
3 supersets
30 second Side Plank, both sides
6+6 Reverse Dumbbell Lunges standing on 10 cm riser
Extra Credits
i) Power Cleans
5 x 2 reps 85-90%
ii) Gymnastics WOD
8 minute AMRAP
24 Double Unders
12 Pistols
6 Target Burpees (10cm above reach)
22 November 2017
Onsdag
A) Back Squat
2 x 2 reps 85%
2 x 1 reps 90%
1 x 1 reps 95%
B) WOD, 8 minute AMRAP
Rx
10 Chest to Bar Pullups
10 Hang Squat Cleans 60/40kg
Md
10 Pullups
10 Hang Squat Cleans 45/30kg
Lt
10 Jumping Pullups
10 Hang Squat Cleans 30/20kg
C) Accessory Strength
4 supersets
20 Good Mornings, empty bar
20 Band Pull-Aparts
Extra Credits
i) Snatch Balance
Work up to a daily 1 rep max, 1 fail allowed
ii) On the Minute Gymnastics
Every 30 seconds, rotating between
1. 3-5 Handstand Pushups
2. 3-5 Toes-to-Bar
3. 3 High Box Jumps
x 8 rounds (12 minutes in total)
iii) Repeated Effort Conditioning
500m Run
40/30 Rowing (calories)
30/20 Assault Bike(calories)
Rest 2 minutes, repeat once
21 November 2017
Tisdag
A) Snatch Strength
EMOM x 10 minutes alternating between:
1. 5 reps Snatch Grip Push Press
2. 5 reps High Hang Snatch Pull
Use 70% of 1RM Snatch, 5 sets each
B) Ring Muscle Up Practice
4 Rounds of
Ring Dips 3-8 reps
High Kips in Rings 3-5 reps, bring hips to rings on final rep
Transition Drill 8 reps
Max 10 minutes, 75% pace
C) WOD
10 rounds for time (12 min Timecap)
Rx
25 Double Unders
1 Bear Complex 75/50kg
Md
15 Double Unders
1 Bear Complex 50/35kg
Lt
25 Single Unders
1 Bear Complex 35/25kg
Extra Credits
i) Behind the Neck Jerk
6 x 1 reps 90%
ii) Long Slow Distance Conditioning 85% pace
1000m Assault Bike
700m Row
400m Ski Erg
x 3 rounds
20 November 2017
Måndag
A) Front Squat + Jerk
1+1 x 6 sets 85-95%
B) WOD
Rx
21-15-9 Burpee Box Jumps
42-30-18 Kettlebell Swings 24/16kg
Md
18-12-6 Burpee Box Jumps
42-30-18 Kettlebell Swings 20/12kg
Lt
21-15-9 Burpees
42-30-18 Kettlebell Swings 16/8kg
C) Snatch Position Practice
Hold a bottom Overhead Squat hold with a barbell
30 seconds ON, 30 seconds OFF x 4 sets
Extra Credits
i) Snatch
2 x 5 sets 80-85%
ii) Handstand Walk
4 minute Amrap
Handstand walk in a figure 8 circuit around 2 weightplates placed 2 meters apart
Scale to Hollow Position Wheel Barrows
17 November 2017
Fredag
A) Clean
1 Clean + 1 Hang Clean
5 sets 85-90%
B) Back Squat
4 x 4 sets 80%
C) WOD 14 minute Amrap
4 KB Snatch Rx 24/16kg, Md 20/12kg, Lt 16/8kg
6 Push ups
8 Jack Knives
10 Air Squats
Extra Credits
i) Snatch
1 Snatch Pull + 1 Hang Snatch
5 sets 85-90%
ii) Gymnastics
10-8-6-4-2
Strict Chest-to-bar Pullups (Scale with band if needed, but stick to CTB)
Strict Hand stand Pushups
iii) Long Slow Distance Conditioning
2 minute Rowing
2 minute Assault Bike
1 minute rest
6 rounds, maintain a steady 75% pace through-out
16 November 2017
Torsdag
A) Snatch
2 Power Snatch + 2 Snatch Grip Push Press
5 sets E90s 75%
B) WOD
10 min Amrap
Rx
5 Squat Clean Thrusters 60/40kg
9 Pullups
Md
5 Squat Clean Thrusters 50/35kg
5 Pullups
Lt
5 Squat Clean Thrusters 42.5/30 kg
9 Jumping Pullups
C) Hollow Position Holds
40 seconds ON 15 seconds OFF x 5 sets
Extra Credits
i) Clean & Jerk
Power Clean + Push Jerk
2 x 4 sets 85%
ii) Repeated Effort Conditioing
8 sets
Prowler Push 30m (back and forth) 100/70kg loaded
Farmer walk with Kettlebells 30m 32/24kg x2
Rest 30s
15 November 2017
Onsdag
A) High Box Jump
Work up to 1RM Box Jump (be safe!)
Then 2 x 3 sets at slightly lower
B) WOD
4 x 3 min ON 1 min OFF
Rx
4 Dumbbell Snatches (Right)
4 Dumbbell Overhead Squats (Right)
4 Dumbbell Snatches (Left)
4 Dumbbell Overhead Squats (Left)
30 Double Unders
22/16kg Dumbbell
Md
4 Dumbbell Snatches (Right)
4 Dumbbell Overhead Squats (Right)
4 Dumbbell Snatches (Left)
4 Dumbbell Overhead Squats (Left)
15 Double Unders
18/12kg Dumbbell
Lt
4 Dumbbell Snatches (Right)
4 Dumbbell Overhead Squats (Right)
4 Dumbbell Snatches (Left)
4 Dumbbell Overhead Squats (Left)
45 Single Unders
14/9kg Dumbbell
C) Accessory Strength
1. Bulgarian Split Squats 5 + 5 reps
2. Dumbbell Bicep Curls 10 + 10 reps
3 supersets
Extra Credits
i) Gymnastics
Rx
30 Burpee Ring Muscle Ups for time
Scaled
30 Burpee Chest to Bar Pullups for time
14 November 2017
Tisdag
A) Paused Split Jerk
Split Jerk with 1 second pause in dip position
5 x 1 reps 85%
B) WOD
For time (Timecap: 12 min)
Rx
Buy in: Row 35/25 (calories)
Then 21-15-9 of:
High Box Jumps
Toes-to-Bar
Buy out: 35 Burpees
Md
Buy in: Row 35/25 (calories)
Then 15-12-9 of:
High Box Jumps
Toes-to-Bar
Buy out: 35 Burpees
Lt
Buy in: Row 25/15 (calories)
Then 21-15-9 of:
Box Jumps
Hanging Knee Raises
Buy out: 25 Burpees
Coaches note: Half of class buys in with burpees and buys out with row
C) Ring Support / Ring Pushups Hold
10-20s hold x 5 sets
Extra Credits:
i) Clean Deadlift
Touch and Go Clean Deadlifts at 120% of 1RM Clean
5 x 3 sets
ii) Repeated Effort Conditioning
14 kcal Ski-Erg
200m Run
Rest 1 min
5 sets, aim for similar times through all sets
13 November 2017
Måndag
A) Paused Front Squat
Front Squat with 2 second pause in bottom position
4 x 2 reps 75-85%
B) Accessory Strength
4 supersets, medium-heavy weights
1. Seated Dumbbell Press 6 + 6 reps
2. Dumbbell Rows 6 + 6 reps
C) WOD 5 Rounds (All sets must be unbroken, Timecap: 15 minutes)
Rx
20 Wallballs 9/6kg
8 Power Cleans 75/50kg
Md
16 Wallballs 9/6kg
8 Power Cleans 60/40kg
Lt
12 Wallballs 9/6kg
8 Power Cleans 42.5/30kg
Extra Credits
i) Snatch Waves
3 Snatches 80%
2 Snatches 85%
1 Snatches 90%
x 2 waves
ii) Strict Gymnastics
3 rounds
20s Chin over bar hold
40s Wall Facing Handstand Hold
30s Rest
iii) Short Interval Conditioning
40 seconds ON 20 seconds OFF
Minute 1 - Assault Bike (Calories)
Minute 2 - Burpees
Minute 3 - Shuttle Runs
As many reps as possible in 4 rounds
10 November 2017
Fredag
A) Clean Deadlift from Deficit
Standing on 4 cm riser (weightplate)
5 x 3 sets at 110-125% of 1RM Clean
B) 25 min Amrap (Teams of 2)
80 Double Unders / 160 Single Unders
40 Deadlifts Rx: 80/55kg Md: 70/50 Lt 60/40kg
20 Lateral Burpees
40 Deadlifts Rx: 80/55kg Md: 70/50 Lt 60/40kg
80 Double Unders / 160 Single Unders
40 Deadlifts Rx: 80/55kg Md: 70/50 Lt 60/40kg
20 Lateral Burpees
and so on...
Extra Credits:
i) Snatch
Muscle Snatch + Snatch Balance
2+2 x 5 sets
Up to 60% of 1RM Snatch
ii) Static Gymnastics
5 sets of
15s Skin the Cat Hold
15s Ring Support Hold
15s Active Hang Hold (Shoulderblades down)
15s Handstand Hold
90s rest between rounds
Order: i, A, ii, B
09 November 2017
Torsdag
A) Clean & Jerk
Build up to Heavy Single
then 2 x 2 sets at 80% of heavy single
B) Back Squat
3 x 3 sets 85%
C) WOD
4 rounds, rest 30s between rounds
Rx
10 Chest to Bar Pullups
10 Burpee Box Jumps
Md
10 Pullups
10 Burpee Box Jumps
Lt
10 Ring Rows
10 Burpee Box Step Ups
Extra Credits
i) Snatch
Power Snatch
2 x 5 sets 85%
ii) Gymnastics WOD
3 rounds for time:
12 Handstand Push Ups
24 Pistol Squats
iii) Conditioning Short Intervals
Assault Bike
20 seconds ON, 10 seconds OFF
8 sets
Rest 2 min
8 sets
Order: i, A, B, ii, C, iii
08 November 2017
Onsdag
A) Snatch
High Hang Snatch
3 reps E60s x 6 sets
60-70% of 1RM Snatch
B) WOD
For time (Time Cap: 7 min)
Rx
60 Power Snatch 40/30kg
60 Wallballs 9/6kg
Md
60 Power Snatch 30/20kg
45 Wallballs 9/6kg
Lt
60 Power Snatch 20/15kg
30 Wallballs 9/6kg
C) Accessory Strength
4 Supersets
6 + 6 reps Reverse Lunges with Dumbbells
6 + 6 reps Dumbbell Rows
Rest 60-90 seconds
Extra Credits
i) Behind the neck Jerks
1 x 5 sets 80-95% of 1RM Jerk
ii) Conditioning
Amrap
6 Row (calories)
4 Burpees over rower
5 min ON, 1 min OFF
4 min ON, 1 min OFF
3 min ON, 1 min OFF
Order: A, i, B, ii, C
07 November 2017
Tisdag
A) Snatch
Snatch Pull+Snatch
1+1 x 6 sets 85%
B) Front Squat
2 x 4 sets 80-90%
C) WOD
11 min Amrap
Rx
1 Power Clean 100/70kg
3 Burpees
5 Air Squats
Md
1 Power Clean 70/45kg
3 Burpees
5 Air Squats
Lt
1 Power Clean 50/30kg
3 Burpees
5 Air Squats
Extra Credits
i) Weighted Back Extensions + Hold in GHD
10 reps + 10s Hold x 4 sets
Let weightplate rest on your upper back
ii) Gymnastics Strength
Weighted Ring Pullup (Hands touch shoulders)
Build up to 5RM
Then 3 reps OTM with same weight as long as possible
iii) Repeated Effort Conditioning
4 sets
50 Double Unders / 100 Single Unders
20 Row (calories)
Rest 1 min between sets
Aim for times within 5 seconds through all sets
Order: A, B, ii, C, iii, i
06 November 2017
Måndag
A) Clean & Jerk
Power Clean + Push Press
3+3, 2+2, 1+1 reps x 2
Increase weights as reps decrease
80-95% of weakest movement
B) Overhead Strength
Wide Grip Press behind Neck
4 x 4 sets, 60s rest between sets
C) WOD
5 min Amrap + 5 min Amrap
AMRAP 1
Rx
14 TTB
14 KB Goblet Squats 32/24kg
Md
7 TTB
14 KB Goblet Squats 24/16kg
Lt
14 Hanging Knee Raise
14 KB Goblet Squats 20/12kg
AMRAP 2
Rx
14/10 Row (calories)
14 KB Shoulder-to-Overhead 32/24kg
Md
14/10 Row (calories)
14 KB Shoulder-to-Overhead 24/16kg
Lt
10/7 Row (calories)
14 KB Shoulder-to-Overhead 16/12kg
Extra Credits
i) Weightlifting
Clean Pulls
4 x 2 reps
90, 95, 100, 105%
ii) Conditioning
For time
50-40-30-20-10 / 35-28-21-14-7
Assault Bike (calories)
300m Run after every round
Order: A, i, B, C/ii
03 November 2017
Fredag
A) Jerk
Jerk from rack
2 x 4 set 85%
B) WOD
Chipper 15 min Timecap
Rx 50 Dumbbell Snatch 24/16kg
10 Shuttle Runs
50 Situps
10 Shuttle Runs
50 Situps
10 Shuttle Runs
50 Dumbbell Snatch 24/16kg
Md
50 Dumbbell Snatch 18/12kg
10 Shuttle Runs
50 Situps
10 Shuttle Runs
50 Situps
10 Shuttle Runs
50 Dumbbell Snatch 18/12kg
Lt
50 Dumbbell Snatch 14/9kg
10 Shuttle Runs
25 Situps
10 Shuttle Runs
25 Situps
10 Shuttle Runs
50 Dumbbell Snatch 14/9kg
C) Gymnastics
Chin Over Bar Hold
20s x 4 set, E60s
Extra Credits
i) Snatch
Reverse Snatch Pull
4x3 reps 90% av Snatch
ii) Gymnastics
4 Kip Swings + 3 Kipping Pullups + 2 Kipping Chest to bar Pullups
Sets must be unbroken, 5 sets
02 November 2017
Torsdag
A) Snatch
Squat Snatch
2s pause in catch 2 x 4 set 70-80%
B) WOD Amrap 8 min
Rx
Deficit Handstand Pushups 1, 2, 3...
KB Swings 32/24kg 2, 4, 6...
Md
Handstand Pushups 1, 2, 3...
KB Swings 24/16 2, 4, 6...
Lt
Pushups 2, 4, 6...
KB Swings 20/12kg 2, 4, 6...
C) Core
Max Tension Planks
10sec x 8 set, E30s
Extra Credits
i) Clean
Reverse Clean
2 x 5 set 70% of Clean
ii) Ring Muscle Up
Rx
1 Max reps set
Then take away 1-2 reps on every following set until 0 reps
Rest as needed between sets
Lt
10 x 5 set Transition Drill
iii) Conditioning
100/70 kcal row
rest 3 min
100/70 kcal row
Aim for similar times both rounds
01 November 2017
Onsdag
A) Clean
Squat Clean+Front Squat
1+3 x 5 set 80%
B) WOD
Interval
45s ON: 15s OFF x 15 min
Row
Burpees
Shuttle Runs
C) Press
Single Arm Kettlebell Press
8+8 x 4 set, 60s rest
Extra Credits
i) Toes to Bar
E30s x 16 4-6 reps
ii) Prowler Push
3x10m Max weight
31 October 2017
Tisdag
A) Deadlift Speed Pulls 1 rep E60s x 8 set 80-90%
B) WOD
2 rounds For time,
Rx
35 Deadlifts 60/40kg
100 Double Unders
35 Wallballs 9/6kg
Md
35 Deadlifts 50/35kg
50 Double Unders
25 Wallballs 9/6kg
Lt
35 Deadlifts 40/30kg
100 Single Unders
15 Wallballs 9/6kg
C) Core Hanging Leg Raise 15 x 3 set
Extra Credits
i) Snatch
Muscle Snatch+Snatch Balance
2+2 x 4 set 50-60% of Snatch
ii) Conditioning
Ski Erg 30s On: 30s Off x 10 sets
iii) Gymnastics
1. Wallfacing Handstand Hold
45s x 3 set
2. Pistol Squats
5+5 x 3 set
30 October 2017
Måndag
A) Snatch
Power Snatch+Hang Power Snatch
E90s x 5 set 70-75%
B) Squat
Back Squat
4x2 85%
C) WOD 10 min Amrap
Rx
9 Box Jump Over
3 Bar Muscle Ups
Md
9 Box Jump Over
3 Chest to Bar Pullups
Lt
6 Box Step Over
3 Pullups
Extra Credit
i) Clean
Power Clean
Build up to heavy 2
then 2x2 at 10% lighter
ii) Conditioning
4 min at 90% pace
10 Sandbag Shuttle Runs
10 kcal Assault bike
Rest 2 min, repeat two more times
26 October 2017
Torsdag
Backsquat 5x3 80%
wod:
7. Burpee boxjump
7. clean and jerk 50/35kg
7. TTB
x4
gymnastic: omvänd kinesiskplanka 3x2min 1 min rest
25 October 2017
Onsdag
Deadlift 2Rm
wod:
50 kb clean and jerk 24/16kg
5 burpee
50 frontracked lunge 30/20kg
5 burpee
50 pushpress 30/20kg
5 burpee
50 V-ups
5 burpee
50 kb swing 24/16kg
gymnastic: Strict TTB 4x5
24 October 2017
Tisdag
Frontsquat 3x3 80-85%
wod: Kalsu(isch)
evry 1min 5 burpees
60 rep Thruster 60/43kg
gymnastic: Hang L-sit 5x20 sec 40 rest
23 October 2017
Måndag
2 clean +1 Jerk x3 85%
wod:
15.12.9
Squatclean 60/43kg
Ctb
gymnastic: Handstand walk 5m x3 /practise handstand walk
19 October 2017
Torsdag
E2M
Rumainian DL 4x5-8 "medium heavy"
skill: Hspu
wod: Diane
21.15.9
Deadlift 103/70kg
Hspu
gymnastic: "Core" Roleouts 4x5-10
18 October 2017
Onsdag
E2M
Ohs 4x3 80-85%
Wod:
7 ohs 40/30kg
7 K2E
7 thruster 40/30kg
7 hspu
7 squatclean 40/30
7 pullup
X5
Gymnastic: handstand hold 4x30 sec on 30 dec off
17 October 2017
Tisdag
3x E2M
2 Hang clean 75%
3xE2M
2 squatclean 80%
Wod:
3 thruster 60/40kg
5 hang powerclean 60/40kg
9 ctb
X6
Gymnastic: practise handstand
16 October 2017
Måndag
Pushpress 5x3 80-85%
wod:
12 power snatch 35/25kg
12/12 Jumping lunge
20 lateral jumps over bar
10 power snatch 35/25kg
10/10 Jumping lunge
20 lateral jumps over bar
6 power snatch 35/25kg
6/6 Jumping lunge
20 Lateral jumps over bar
4 power snatch 35/25kg
4/4 Jumping lunge
20 Lateral jumps over bar
gymnastic: Omvänd kinesiskplanka 3x2 min
13 October 2017
Fredag
wod: For Time
5 squatclean 80/50kg
10 Ctb
x3
3 thruster 80/50kg
3 Bar MU
x3
10 snatch 80/50kg
12 October 2017
Torsdag
Deadlift 3x5 80%
wod: Jackie
1000m Rod
50 Thruster 20/15kg
30 pullup
gymnastic: 4x15 V-ups
11 October 2017
Onsdag
Backsquat 3x5 80%
Goodmorning 3x10-15 "pump"
wod: Amrap 10 min
20 boxjump
10 hspu
5/5 kb clean and jerk 24/16kg
gymnastic: one arm plank 60/60 sec x3 1min rest
10 October 2017
Tisdag
Clean pull + clean + stoh x3 "heavy"
Wod: amrap 12 min
7. Thruster 30/20kg
7. TTB
7. L.burpee
Gymnastic: omvänd kinesiskplanka 3x2 min 1min rest
09 October 2017
Måndag
Reverse snatch+snatch x5 "teknik"
Wod: 21.15.9
P.snatch 40/30kg
Frontsquat 40/30kg
Pullup
Gymnastic: hang L-sit 3x max time
05 October 2017
Torsdag
Snatch 5x1 90%
Wod:
amrap 5 min
5 power snatch 50/35kg
7 L.burpee
10 pushup
Rest 3 min
Amrap 5 min
5 Hang powerclean 50/35
7 pullup
10 fällkniv
Gymnastic: hang L-sit 5x20 on 40 sec off
04 October 2017
Onsdag
5x2 push jerk 80-85% "teknikst max 2rep"
wod: EMOM 12 min
2 deadlift 120/80kg
4 burpee
8 kb swing 24/16kg
gymnastic: omvänd kinesiskplanka 3x2 min 1 min rest
03 October 2017
Tisdag
Pause Frontsquat 4x2 2 sec pause 80%
Focus: kipping pullup
Wod: 20.16.8
Hang powerclean 50/35 kg
Pullup
KB clean and jerk 24/16kg
Gymnastic: dragomflag 4x 3-5
02 October 2017
Måndag
Deadlift 4x1 90-95%
wod: Amrap 12 min
15. wallball 9/6kg
10. pullup
5. Hspu
gymnastic: Handstand hold 5x30 sec 30 sec rest
28 September 2017
Torsdag
Power snatch 5x1 90% "tekniskt max"
Wod:
30 snatch "anyhow" 60/43kg
Gymnastic:
5 Strict pullup
10 pushup
5 strict TTB
X4
27 September 2017
Onsdag
push jerk 5x2 85%
wod: 20 min Amrap barbell Gymnastic.
5 Deadlift 50/35kg
5 hang power clean 50/35kg
5 frontsquat 50/35kg
5 push press 50/35kg
5 backsquat 50/35kg
26 September 2017
Tisdag
Strict press 5x5 75-80% E2M
wod: Time cap 14 min
20 wallball
10 pullup
5 Burpee "target"
x5
gymnastic: Handstand practise
25 September 2017
Måndag
Hang powerclean Tng 5x5 "tekniskt max"
Wod:
Amrap 4 min
5 Hang powerclean 50/35kg
6 L.burpee
Rest 4 min
30 Wall ball
50 jumping lunge
X2
Gymnastic: handstand hold 5x30 30 rest
21 September 2017
Torsdag
Backsquat 3x3 80-85% E2M
Wod:
OTM
10 wallball 9/6kg
10 fällkniv
X5
OTM
8 Thruster 30/20kg
5 TTB
X5
Gymnastic: handstand hold 5x30 sec on 30 sec off
20 September 2017
Onsdag
push jerk 5x1 90%
wod: Grace
30 clean and jerk 60/43kg
gymnastic: Hang L-sit 5x20 on 40 off
19 September 2017
Tisdag
Frontsquat 3x3 85%
Wod: 21.15.9 Time Cap 15 min
Powerclean 50/35kg
Burpee boxjump
Hspu
Gymnastic: planka 5x1min min 30 dec rest
18 September 2017
Måndag
Snatch deadlift 4x3 120% av 1rm snatch E2M
Skill: pullup
Wod: angie
100 pullup
100 pushup
100 situp
100 airsquat
14 September 2017
Torsdag
Frontsquat 5x3 80%
wod:
5. power clean 50/35kg
7. TTB
9. Boxjump
x5
gymnastic: Hang L-sit 5x20 sec 40 off
13 September 2017
Onsdag
Thruster 5x3 80%
wod: amrap 16 min
5 wallclimb
10.deadlift 80/50kg
10. Burpee
30. Jumping lunge
12 September 2017
Tisdag
Deadlift E2M 5x5 70%
skill: HSPU
wod: 15.12.9
Frontsquat 70/50kg
Burpee pullup
Hspu
11 September 2017
Måndag
Split jerk 5x1 90%
wod:
OTM x10
12 wallball 9/6kg
OTM x5
10 pullup
+
1min max pushup (score max pushup)
gymnastic: plank 4x1 min 30 sec rest
07 September 2017
Torsdag
Deadlift 4x3 85%
Wod:
15 wallball 9/6kg
10 Hang powerclean 50/35
10 ctb
X4
Gymnastic: abwheel 4x 5-10 rep.
06 September 2017
Onsdag
Thruster 3x3 85%
Wod: amrap 9 min
2.4.6.8.10.12.....
Clean and jerk 50/35kg
TTB
Gymnastic: planka 3x2 min 1 min rest
05 September 2017
Tisdag
Push jerk 3x3 80-85%
Wod:
7. Thruster 60/40
7. Ttb
4. Wall climbs
X4
Gymnastic: Hang L-sit 5x20 sec
04 September 2017
Måndag
Snatch 5x2 85%
wod: Amrap 10 min
5. snatch 50/35kg
10. pullup
15. Boxjump
gymnastic: strict TTB 5x5
31 August 2017
Torsdag
Squatclean 5x2 85-90%
wod: 21.15.9
power clean 60/43kg
Hspu
gymnastic: Strict TTB 5x3-5
30 August 2017
Onsdag
Split jerk 5x1 90%
Wod: Death by thruster
Thruster 43/30kg
OTM
5.6.7.8.9.10....
Gymnsstic:
handstand practise
Handstand hold 4x25 sec 35 dec rest
29 August 2017
Tisdag
backsquat 5x3 set 75-80%
wod:
buy in 15 L.burpee
15.12.9
deadlift 103/70 kg
kb swing 24/16kg
TTB/ situp
buy out: 10 L.burpee
gymnastic: 5-10x3 set S.Pullup
28 August 2017
Måndag
Pause deadlift. 4x3 80-85%
wod:
10. Ctb
10. power snatch
10. L. burpee
x4
gymnastic: Hang L-sit 4x20 sec 40 sec off
25 August 2017
Fredag
1 rm Clean and jerk
wod:
2000m Rod
gymnastic:
10 pullup
10 ringdip
10 TTB
x5
24 August 2017
Torsdag
1 rm backsquat (20min)
1 rm snatch (15min)
Wod:
Open standard
100 Burpee Touch
Gymnastic:
Handstand practise
Handstand hold 4X30 sec on 30 sec off.
23 August 2017
Onsdag
1 rm deadlift
Wod: Diane
21.15.9
Deadlift 103/70kg
Hspu
Gymnastic: 4x5/5 pistol
22 August 2017
Tisdag
1rm press/bechpress
Buy in: 20 deadlift 60/40kg
wod: 21.15.9
Frontsquat 60/40kg
Hspu
buy out: 20 deadlift 60/40kg
gymnastic: Midline
21 August 2017
Måndag
Frontsquat 1rm
Wod:
1.2.3.4.5.6.7.8.9.10
10.9.8.7.6.5.4.3.2.1
Burpee pullup
Squatclean 50/35kg
Gymnastic: dragomflag 5x5
17 August 2017
Torsdag
Clean and jerk 4x1 90%
wod: 21.15.9
power clean 50/35kg
Hspu
Fällkniv
gymnastic: omvänd kinesiskplanka 4x60 sec 30 sec rest
16 August 2017
Onsdag
E2M
1 Deadlift 90% "perfect form"
10 Goddmorning 20/15kg
Wod: amrap 16 min
30 wallball
30 kb swing 24/16kg
30 pushpress 40/30kg
5 wallclimb
Gymnastic: handstand practise
15 August 2017
Tisdag
Clean 4x1 90% "Teknik"
Wod:
5 squatclean 60/43kg
8 L.burpee
5 Stoh 60/43kg
8 pushup
X5
Gymnastic: omvänd kinesiskplanka 2x 2min 30 dec rest
14 August 2017
Måndag
Backsquat 4x1 90% "perfect form"
Wod: amrap 10 min
3.5.7.9.11.13......
Thruster 50/35kg
Ctb
Gymnastic: hang L-sit 5x20 40 dec rest
11 August 2017
Fredag
Angie
100 pullup
100 pushup
100 situps
100 airsquats
10 August 2017
Torsdag
Power snatch 4x2 85-90%
Wod:
30 snatch 60/43kg
Gymnastic: pistol 4x5/5
09 August 2017
Onsdag
Frontsquat 5x2 85%
Wod: 21.15.9
Wallball 9/6kg
Häng powerclean 50/35kg
Pullup
Gymnastic: omvänd kinesiskplanka 2x2 min 1 min rest
08 August 2017
Tisdag
Squat clean 5x2 85%
Wod
5 squat clean 50/35kg
5 L burpee
X3
5 thruster 50/35kg
5 TTB
X3
Gymnastic: hang L-sit 5x20sec 40 rest
07 August 2017
Måndag
Pushpress 3x3 85%
Wod: amrap 10 min
7. Pushpress 50/35kg
7. TTB
7. L.burpee
Gymnastic: planka 4x1 min 30 sec rest
07 August 2017
Torsdag
Deadlift 4x3 85%
Wod:
15 wallball 9/6kg
10 Hang powerclean 50/35kg
10 Ctb
X4
Gymnastic: core rollouts 4x5-10
04 August 2017
Fredag
Thruster 2Rm
wod:
100m shuttle Run
03 August 2017
Torsdag
Snatch deadlift 5x2 85-90%
wod: Angie
100. pullup
100. pushup
100. situp
100. Squat
02 August 2017
Onsdag
pushpress 4x2 85-90%
wod: Amrap 15min
20 kb swing 24/16kg
10 ctb
10 pushpress 50/35kg
gymnastic: strict ttb 4x10
01 August 2017
Tisdag
sntach 5x2 85-90%
wod: 21.15.9
squatclean 50/35kg
boxjump over
pushup
gymnastic: handstand practise
31 July 2017
Måndag
Clean and jerk 4x2 85-90%
Wod: amrap 12 min
5. clean and jerk 60/43kg
7. Ctb
9. Burpee+wallball
Gymnastic: pistol 5x5/5
28 July 2017
Fredag
3x 2Clean+1jerk 90%
Wod: amrap 3min
Squatclean+stoh
Gymnastic: handstand walk 5x10m
27 July 2017
Torsdag
power snatch 4x2 85-90%
Wod:
5 snatch 50/35kg
8 burpee boxjump
X5
Gymnastic: hang L-sit 5x20 40 rest
26 July 2017
Onsdag
Deadlift 5x10 60%
21.15.9
TTB
Thruster 30/20kg
Wallball 9/6kg
Gymnastic: planka 4x1 min 30 sec rest
25 July 2017
5x5 Backsquat 75%
3x10 GM
WOD: AMRAP 20 min
3 HSPU
5 Burpee Pullup
7 Boxjump Over
9 KB Swing 32/20 kg
Gymnastic: handstand practice
25 July 2017
5x5 Backsquat 75%
3x10 GM
WOD: AMRAP 20 min
3 HSPU
5 Burpee Pullup
7 Boxjump Over
9 KB Swing 32/20 kg
Gymnastic: handstand practice
20 July 2017
Torsdag
Snatch deadlift 75-80% E90S 5x3
wod: Air Force
evry 1 min 4 burpee
20. thruster 43/30kg
20. sumo highpull 43/30kg
20. push jerk 43/30kg
20. OHS 43/30kg
20. frontdquat 43/30kg
19 July 2017
Onsdag
press/benchpress 3x5 set 80-85%
wod:
5. Frontsquat 50/35kg
7. TTB
9. wallball 9/6kg
gymnastic: 1-2minx4 set planche
17 July 2017
Måndag
3x10 deadlift 65-70%
wod: Amrap 12min
20 wallball 9/6kg
15 Thruster 40/30kg
9 ctb
gymnastic: pistol 4x5/5
14 July 2017
Fredag
1 rm Clean and jerk
Test:
2000m Row
rest 12min
1000m row
Hang L-sit 5x25 sec 35 rest
13 July 2017
Torsdag
Torsdag
OHS 3x3 80-85%
wod:
5. deadlift 130/85kg
7. pullup
9. Burpee
x5
gymnastic: practise Mu/ring dip
12 July 2017
Onsdag
1 rm Jerk anyhow
wod:
12. TTB
9 hangpower clean 70/50kg
6 stoh 70/50kg
x4
gymnastic: Pistol practise
11 July 2017
Tisdag
deadlift 3x5 75-80 E90S
wod: Amrap 12 min
7. Fällkniv
7. power clean 40/40kg
7. Burpee
7. Airsquat
gymnastic: Handstand hold 45 sec x4
10 July 2017
Måndag
Lunge 3x5/5
skill: Pullup
wod: Fran
21.15.9
Thruster 43/30kg
pullup
07 July 2017
Fredag
1 rm Clean
wod: "Omar"
10 Thruster 43/30kg
15 bar facing burpee
20 Thruster
25 bar facing burpee
30 thruster
35 bar facing burpee
gymnastic: backextension 5x "pump"
06 July 2017
Torsdag
Snatch 5x2 90%
wod:
10 power snatch 40/30kg
10 TTB
x2
10 clean and jerk 40/30kg
10 K2E
x2
10 Thruster 40/30kg
10 Fällkniv
x2
05 July 2017
Onsdag
Pushjerk 4x3 85%
wod:
21.15.9
deadlift 80/60kg
Ctb
gymnastic: Hang L-sit 5x20 sec rest 40
04 July 2017
Måndag
3x10 deadlift 65-70%
wod: Amrap 15 min
20 wallball 9/6kg
15 Thruster 30/20kg
9 ctb
gymnastic: pistol 4x5/5
03 July 2017
Måndag
Frontsquat 4x2 90%
wod: DT
12. Deadlift 70/50kg
9. Hang power clean
6. Stoh
x5
gymnastic: planka 4x1 min 30 rest
29 June 2017
Torsdag
Pendley row 5x4-6
Gm 4x15 20/15kg
wod: 21.15.9
Deadlift 100/70kg
HR.pushup
Jack knives
gymnastic: omvänd kinesiskplanka 5x1 min 30 sec rest
28 June 2017
Onsdag
Frontsquat 4x2 90%
practise: Hspu
wod: Amrap 16 min
30 wallball 9/6kg
20 TTB
10 Frontsquat 70/50kg
5 Hspu // "scaled" 10 pushup
27 June 2017
Tisdag
3x 1 hang clean+1 power clean
wod:
Jackie
1000m row
50 Thruster 20/15kg
30 pullup
gymnastic: mountainclimbers 100 reps
26 June 2017
Måndag
pushpress 5x2 85-90%
wod: 15.12.9
Ctb
Squatclean 50/35kg
box jump over
gymnastic: Hang L-sit 5x25 rest 35
21 June 2017
Onsdag
Deadlift 3x10 65%
wod:
7/7 kb lunges "Frontrack" 24/16kg
7. TTB
9. Thruster 35/25 kg
x6
gymnastic: Practise Handstand
20 June 2017
Tisdag
Backsquat 4x10 65%
wod: Amrap 12 min
10. pullup
10. boxjump
10. Stoh 50/35kg
gymnastic: Hang L-sit 5x20 40 rest
19 June 2017
Måndag
Thruster 4x2 85%
wod: 21.15.9
Elizabeth
Squatclean 60/43kg
Ring dip
gymnastic: planka 4x1 min 30 sec rest
16 June 2017
Fredag
Snatch 5x1 90% "HS"
wod: Grace/isabell "välj"
30 clean and jerk 60/43kg
30 snatch 60/43kg
gymnastic: Practise handstand walk
15 June 2017
Torsdag
Strict TTB 3x "max rep"
w. pushup 3x5 "add weight"
wod: Amrap 20 min
1 Deadlift 120/85%
3 Boxjump over
5 pushup
7 L.burpee
skill: pullup/ctb
13 June 2017
Tisdag
push jerk 4x2 85-90%
wod: 21.15.9
power clean 50/35kg
L.Burpee
TTB
gymnastic: Hang L-sit 5x20 40 rest
12 June 2017
Måndag
pendley row 5x3 "heavy"
wod: Cindy elr Mary
20min Amrap
5. pullup
10. pushup
15. airsquat
Amrap 20 min
5. hspu
5/5 pistol
15 pullup
gymnastic: handstand practise
08 June 2017
Torsdag
pushpress 5x3 85%
wod:
50. Airsquat
50. Kb sumohighpull 24/16kg
50. jumpinglunge
50. Fällkniv
50. pushup
5 wall climb
x2
gymnastic: hang L-sit 5x20 sec 40 rest
07 June 2017
Onsdag
pendley row 4x5 heavy
wod: Amrap 15 min
5. hspu
5/5. kb snatch 24/16kg
10.boxjump over
gymnastic: Omvändkinesisk planka 4x80 sec 40 rest
06 June 2017
Tisdag
Deadlift 5x2 85-90%
wod: 21.15.9
Deadlift 100/70kg
fällkniv
1kb clean and jerk 24/16kg
gymnastic: hang L.sit 5x20sec 40 rest
05 June 2017
Måndag
3x2power clean+1 pushpress
wod:
10. Ohs 30/20kg
10. CTB
10. hangclean+jerk 30/20kg
20. wallball 9/6kg
x4
gymnastic: planka 4x60sec rest 30
01 June 2017
Torsdag
power snatch 5x2 85%
wod:
20. power snatch 40/30kg
5. L burpee
20. Frontsquat 40/30kg
5. L burpee
20. sumohigh pull 40/30kg
5. L burpee
20. squatclean 40/30kg
5. L burpee
20. deadlift
5. L burpee
gymnastic: hang L-sit 4x25sec 35off
31 May 2017
Osndag
3x5 Deadlift 75-80%
wod: 21.15.9
Thruster 30/20kg
K2E
pushpress
gymnastic: omvänd kinesiskplanka 4x1 min 30 sec rest
30 May 2017
Tisdag
Frontsquat 3x5 75-80%
wod: amrap 12 min
5. power snatch 40/30kg
10. Ctb
15. Fällkniv
gymnastic: pullup practise
29 May 2017
Måndag
pushpress 3x5 75-80%
skill: Hspu
wod:
Buy in: 20 deadlift 60/40kg
wod: 21.15.9
Frontsquat 60/40kg
Hspu
buy out: 20 deadlift 60/40kg
26 May 2017
Fredag
Murph
"Viktväst"
1.6 km run
(dela hur du vill)
100. pullup
200. pushup
300. Airsquat
1.6 km run
25 May 2017
Torsdag
Thruster 5x2 80-85%
wod: 15.12.9
deadlift 100/70kg
Ctb
wall ball 9/6kg
gymnastic: pistol 4x5/5
24 May 2017
Onsdag
powerclean+pushpress 4x2 85% "pushpress"
wod: Amrap 15 min
3. wallclimb
5. clean and jerk 50/35kg
7. Kb swing 24/16kg
16. Jumping lunge
gymnastic: Hang L-sit 4x25 sec 35 rest
22 May 2017
Måndag
Snatch Deadlift 3x3 80-85%
wod: Amrap 12 min
5. power snatch 50/35kg
5. L.burpee
5. pushpress 50/35kg
5/5 pistol
gymnastic: Handstand practise
19 May 2017
Fredag
In 15 min
Snatch 1 rm
rest 10 min
in 15 min
Clean and jerk 1 rm
wod:
50/50 40/40 30/30 20/20 10/10
Doubler under
Situp
18 May 2017
Torsdag
Snatch 5x1 90%
wod:
5. Squat clean 60/40kg
7. Ctb
9. boxjump
x5
gymnastic: omvänd kinesiskplanka 4x1min 30 sec rest
16 May 2017
Tisdag
split jerk 5x2 85%
wod:
10.9.8.7.6.....
Kb swing 24/16kg
TTB
pushup
gymnastic: Handstand practise
10 May 2017
Onsdag
Deadlift 5x3 80%
Wod: amrap 12 min
20 juming lunges
10 Boxjump over
10 pushpress 50/35kg
Gymnastic: planka 5x60 sec 30 sec rest
09 May 2017
Tisdag
Frontsquat 5x3 80%
wod: 15.12.9
power clean 60/43kg
TTB
Hspu
gymnastik: omvänd kinesiskplanka 4x 90 sec 60 sec rest
08 May 2017
Måndag
Cluster 4x2 80-85%
Wod:
5 Cluster 60/40kg
8 L.burpee
X5
Gymnastic: Hang L-sit 5x20 rest 40
05 May 2017
Fredag
Snatch 5x1 work up two a heavy single
wod:
50. Airsquat
40. pushup
30. pullup
20. pistol
10. Ring dip
x2
skill: practise handstand
04 May 2017
Torsdag
pushpress 5x2 85%
wod: 21.15.9
Deadlift 100/70kg
K2E
wall ball 976kg
gymnastic: Hang L-sit 5x 20 rest 40
03 May 2017
Onsdag
Squat clean 5x2 85%
wod: Amrap 12 min
5. Squat clean 50/35kg
7. L.burpee
12. Boxjump over
gymnastic: plank 4x1 min 40 sec rest
02 May 2017
Tisdag
Ohs 3x3 80-85%
Skill: TTB
Wod:
30 Thruster 30/20kg
20 TTB
10 Lateral burpee
X2
Gymnastic: omvänd kinesiskplanka 4x1 min 30 sec rest
01 May 2017
Måndag
1 rm Squat/deadlift/press/benchpress choose 1
wod:
12.9.6
Thruster 43/30kg
pullup
20 Clean and jerk 43/30kg
12.9.6
Squatclean 43/30kg
Hspu
27 April 2017
Torsdag
Clean and jerk 5x1 90%
wod: Amrap 15 min
15. wallball 9/6 kg
10. Boxjump over
5. Burpee pullup
gymnastic: Handstand practise
26 April 2017
Onsdag
Backsquat 5x3 80-85%
wod:
5. thruster 50/35kg
10. TTB
15. Kb swing 24/16kg
x5
gymnastic: plank 4x1 min 30 sec rest
25 April 2017
Tisdag
Snatch deadlift 4x2 85%
Gm 4x20
Gymnastic: Hspu practise
wod: 21.15.9
Power clean 60/40
Hspu
24 April 2017
Måndag
Split jerk 4x2 "Teknik"
wod: Burgeron Beeptest
"On the minute" // minimum 12 min Amrap
7. Thruster 35/25kg
7. pullup
7. Burpee
gymnastic: handstand practise
20 April 2017
Torsdag
Clean 3x2 85-90%
Wod: Grace
30 clean and jerk 60/43kg
Gymnastic: omvänd kinesiskplanka 4x1 min 30 sec rest
19 April 2017
Onsdag
Snatch 5x2 85-90%
Wod: 15 min amrap
10. L.burpee
10. Deadlift 100/70kg
10. Hspu
Gymnastic: Hang L-sit 5x20sec 40sec rest
18 April 2017
Tisdag
push jerk 3x2 85-90%
wod:
50. Thruster 30/20kg
50. pullup
50. kb swing 24/16kg
50. pushup
50. p.snatch 30/20kg
50. Situp
gymnastic: handstand hold 4x20 sec 40 sec rest
17 April 2017
Måndag
12 April 2017
Onsdag
power snatch 5x2 85%
wod: Isabelle
30 Snatch for Time 60/43kg
gymnastic: Hang L-sit 4x 20 sec 40 rest
11 April 2017
Tisdag
press 3x5 75%
wod: Amrap 12 min
5. Frontsquat 60/40kg
7. pullup
9. Burpee
gymnastic: strict TTB 4x5-8
10 April 2017
Måndag
Pause Deadlift 4x2 "Feeling"
goodmorning 3x20
practise: Hspu
wod: Diane
21.15.9
Deadlift 102/70kg
gymnastic: plank 3x60sec 30sec rest
07 April 2017
Fredag
clean and jerk 8x1 90%
Friday Fun!
wod: Angie
100 pullup
100 pushup
100 situp
100 Airsquat
06 April 2017
Torsdag
Ohs 4x2 85%
Wod: amrap 4 min
4. Thruster 50/35kg
6. L.burpee
Rest 3 min
Amrap 4 min
4. Squat clean 50/35kg
8. Pushup
Gymnastic: handstand practice
05 April 2017
Onsdag
Power clean 4x2 80-85%
Wod: DT
12 deadlift 70/50
9. Hang Power clean 70/50
6. STOH 70/50
X5
Gymnastic: V-ups 4x15
04 April 2017
Tisdag
Pushpress 4x3 (TNG) 80%
band pullapart 3x20
gymnastic: pullup practise
wod:
Buy in: 30 wallball
21.1.5.9
Frontsquat 40/30kg
pullup
Buy out: 30 wallball
03 April 2017
Måndag
One legged deadlift 4x 5/5
GM 3x10
Wod: Time CAP 20 min
E60s 4 Burpee
30 Power clean 50/35kg
30 STOH 50/35kg
50 deadlift 50/35kg
Gymnastic: omvänd kinesiskplanka 4x60 sec
31 March 2017
Fredag
snatch 1 heavy singel
clean and jerk 1 heavy singel
wod: Isabelle
30 snatch 60/40kg
gymnastic: pistol 5x5/5
30 March 2017
Torsdag
snatch deadlift 5.3.1.1 75/85/95/95%
wod:
5. Thruster 50/35kg
7. TTB
18. jumping lunge
x5
gymnastic: bearwalk 5min
29 March 2017
Onsdag
Backsquat 5.3.1.1 75.80.90.95%
GM 3x10-20
Wod: 21.15.9
Deadlift 80/50kg
L.burpee
Kb swing 24/16kg
Gymnastic: planka 4x60sec
28 March 2017
Tisdag
Power snatch 3x2 85%
Practise: hspu/pullup
Wod: Mary
20 min amrap
5. Hspu
10. Pistol
15. Pullup
27 March 2017
Måndag
2Clean pull 1 clean 4x 85%
Wod:
5. Power clean 60/40kg
7. Ctb
9. L.burpee
X5
Gymnastic: handstand practise
24 March 2017
Fredag
GoGogo
open 17.5
9 thruster 43/35kg
35 DU
x10
23 March 2017
Torsdag
Power snatch 3x2 "Feeling"
Wod:
3 min amrap
5 Power snatch 30/20kg
5 pullup
2min rest
3 min amrap
4 Power clean 50/35kg
6 L.burpee
2 min rest
X2
Gymnastic: handstand practise
23 March 2017
Torsdag
Power snatch 3x2 "Feeling"
Wod:
3 min amrap
5 Power snatch 30/20kg
5 pullup
2min rest
3 min amrap
4 Power clean 50/35kg
6 L.burpee
2 min rest
X2
Gymnastic: handstand practise
22 March 2017
Onsdag
Backsquat 3x5 80%
wod: amrap 12 min
5. power clean 60/40kg
5. L.Burpee
5. deadlift 60/40kg
5. Stho 60/40kg
gymnastic: hang L-sit 4x20 sec
21 March 2017
Tisdag
Deadlift 4x3 75/80/80/85%
GM 4x10
wod: Amrap 15 min
10. Thruster 35/20kg
10. TTB
10. Pistol
gymnastic: planka 4x60 sec
20 March 2017
Måndag
2x kb/dumbell press 4x8
kb/db row 4x8
wod: 21.1.5.9
Buy in 30 kb swing 24/16kg
Box jump over
Goblet squat 24/16kg
pullup
buyout: 10 Burpee boxjump
gymnastic: pistol 4x5/5
20 March 2017
Onsdag
Pust jerk 5x1 90% E90S
Wod: grace
30 clean and jerk 60/43kg
Gymnastic: hang L-sit 5x20 sec 40 sec off
17 March 2017
Fredag
17.4!
16 March 2017
Torsdag
Deadlift 5x3 80#
Goodmornings 3x10
Wod: amrap 10 min
30 squat clean 60/40kg
10 front racket lunges 60/40kg
Gymnasric: omvänd kinesiskplanka 3x 1.5 min
15 March 2017
Onsdag
Thruster 4x2 85%
Wod: Fran 21.15.9
Thruster 43/30kg
Pullup
Gymnastic: bearwalk 3 min
14 March 2017
Tisdag
Push jerk 3x3 80-85%
Wod:
7. Thruster 60/40
7. Ttb
7. Wall climbs
X4
Gymnastic: Hang L-sit 5x20 sec
13 March 2017
Måndag
Frontsquat 4x3 80%
Practise: hspu
Wod: 20 min amrap
5. Hspu
10. Frontsquat 40/30kg
15. Fällkniv
Gymnastic: planka 4x 1min
09 March 2017
Tisdag
Ohs 3x3 80%
Wod: amrap 12 min
10. Deadlift 80/50
10. Box frontracked stepup kb 24/16kg
10. Kb swing 24/16kg
Gymnastic: omvänd kinesiskplanka 4x 1 min
08 March 2017
Onsdag
Press 4x5 75%
3x20 band pullapart
wod: 15.12.9
Thruster 60/40kg
Ctb
Burpee
gymnastic: handstand hold 4x 30 sec 30 sec rest
06 March 2017
Måndag
snatch deadlift 5x2 "form" "heavy"
Gm 3x20
wod: Amrap 12 min
10. wallball 9/6kg
10. Hspu
10. TTB
gymnastic: handstand practise
02 March 2017
Torsdag
Splitjerk 4x2 85%
Practise: hspu
Wod: 21.15.9
Power clean 40/30kg
Wallball
HSPU
Gymnastic: handstand practise
01 March 2017
Onsdag
Pasue backsquat 4x3 70%
Gymnastic: pullup practise
Wod:
30 25 20 15
Pullup
Deadlift 80/50kg
Pushup
28 February 2017
Tisdag
Snatch deadlift 5x3 "form"
Wod: amrap 15 min
7. Ttb
7. Burpee
4. Clean and jerk 70/50kg
Gymnastic: fällkniv 4x20
27 February 2017
Måndag
Snatch pull+snatch 1x5 90%
Wod:
1.2.3..10
10.9.8..1
Thruster 50/35kg
Ctb
Gymnastic: L-SIT hold 5x20 sec 40 rest
23 February 2017
Torsdag
Squat clean 4x2 85-90%
Wod: cindy/Mary 20 min amrap
Practise: gymnastic skills
Cindy
5. Pullup
10. Pushup
15. Squat
Mary:
5. Hspu
10. Pistol
15. Pullup
22 February 2017
Onsdag
Thruster 4x2 85-90%
Wod:
5. Thruster 50/35kg
7. Kb swing 24/16kg
9. V-UPS
30 SEC "bar Hang hold
X5
Gymnastic: planka 4x 90 sec /1min rest
21 February 2017
Tisdag
Frontsquat 4x2 85-90%
GM 3x20
wod: Amrap 15 min
15. wallball 9/6kg
10. pushpress 40/30kg
5. Burpee
gymnastic: Practise Pullup
20 February 2017
Måndag
pushpress 4x2 85-90%
band pullaparts 3x20
wod: 21.15.9
Squatclean 50/35kg
pullup
gymnastic: Handstand hold 4x30sec OTM
17 February 2017
Fredag
1rm Frontsquat
Conditioning
50kcal ski erge
400 m rod
X5
Gymnastic:
10 strict pullup
10 strict TTB
X3
16 February 2017
Torsdag
Ohs 5x2 85%
Gm 3x20
wod:1
Amrap 3 min
4 power clean 60/40kg
6 L.burpee
Rest 2 min
x2
wod:2 Amrap 3 min
2 Thruster 60/40kg
8 Jumping lunge
rest 2 min
x2
15 February 2017
Onsdag
deadlift 5x2 85%
wod: amrap 12 min
20. Deadlift 100/70kg
20. Pullup
20. wallball 9/6kg
gymnastic: Handstand hold 4x30 sec
14 February 2017
Tisdag
3x3 Frontsquat 80%
3x20 GM
Wod:
14.12.10.8.6.4.2
Frontsquat 60/40kg
TTB
Hang Power clean 60/40kg
Gymnastic: practise pistol
10 February 2017
Fredag
Norsk 4:a
4 min assaultbike 90% puls
3 min "rest" 60% puls
X4
Rest 5 min
20 min Row 65-70% puls
Gymnastic: practise kipping pullup
09 February 2017
Torsdag
Snatch 5x2 80-90% känsla
Wod:
50 kb clean and jerk 24/16kg
5 burpee
50 frontracked lunge 30/20kg
5 burpee
50 pushpress 30/20kg
5 burpee
50 V-ups
5 burpee
50 kb swing 24/16kg
Gymnastic: planka 3x90 sec 1 min rest
08 February 2017
Onsdag
Ohs 3x3 80%
Wod: 21.15.9
Ohs 40/30kg
Wallball 9/6kg
Pushup
Gymnastic: handstand practise
07 February 2017
Tisdag
Power clean 5x2 80-85%
Wod: amrap 18 min
10 Power clean 50/35kg
10 TTB
10 STOH 50/35KG
Gymnastic: 4x4 Wall climbs
06 February 2017
Måndag
Frontsquat 4x5 75%
Goodmornings 4x10
Wod:
15.12.9
Deadlift 120/80kg
Ctb
L.burpee
Gymnastic: Strict HSPU 4x 4-10
02 February 2017
Torsdag
Deadlift 3x3 80-85%
GM 3x 10-20
Wod: amrap 15 min
7. Thruster 35/25kg
7. Pullup
7. Burpee
Gymnastic: planka 3x90 sec
01 February 2017
Onsdag
Backsquat 5 rm
Wod: amrap 12 min
5 Power clean 60/40kg
7 burpee Boxjump
9 TTB
Gymnastic V-ups: 5x10-15;
31 January 2017
Tisdag
Push jerk 4x3 80%
Band pullapart 4x15-20
Wod: 21.15.9
Wallball 9/6kg
Kb swing 24/16kg
Pullup
Gymnastic: handstand hold 4x30 sec
30 January 2017
Måndag
Ohs 5x2 85%
Wod: grace
30 clean and jerk 60/43kg
Gymnastic:
Strict
5 pullup
10 pushup
15 squat
X5
27 January 2017
Fredag
1 rm valfri övning
Conditioning test:
2 km Row (MAX)
rest 8 min
2 km row (max)
= jämför resultat
gymnastic: Max kipping pullup
26 January 2017
Torsdag
Snatch deadlift 3x3 120% av snatch
back extension 3x10-20
wod:
5 clean and jerk 70/50kg
10 L-burpee
x5
gymnastic: omvänd kinesiskplanka 3x90 sec
25 January 2017
Onsdag
Thruster 4x3 80-85%
wod:
60 Jumping lunge
50 situp
40 kb swing 24/16kg
30 pushup
20 pullup
x2
gymnastic: Planka 3x 90sec
24 January 2017
Tisdag
Frontsquat 5x2 85%
GM 5x10-20 (superset)
wod: 21.15.9
K2E
Frontsquat 50/30kg
pushpress 50/30kg
gymnastic: Mountain climbers 3x50
23 January 2017
Måndag
Split jerk 5x2
band pullapart 3x10-20
wod
10. power clean 50/30kg
10. Burpee boxjump
10. pushup
x5
gymnastic: TTB 3x10
20 January 2017
Fredag
1 rep max "valfri övning"
wod:
40 kcal Assasult bike
20 TTB
30 kb swing 32/20kg
x4
19 January 2017
Torsdag
Clean and jerk 3x3 80%
wod: Jackie
1000m rod
50 thruster 20/15kg
30 pullup
gymnastic: planka 4x1 min
18 January 2017
Onsdag
Ohs 5x3 75-80%
Gm 3x10
gymnastic: Hspu practise
wod: 12.9.6
Deadlift 75% av max
Hspu
CTB
17 January 2017
Tisdag
Press 3x10 65%
band pullapart 3x10-20
wod: Amrap 7 min
3 clean and jerk 70/40kg
3 wallclimbs
3 Burpee
gymnastic: practise pullup
16 January 2017
Måndag
Rumainian Deadlift 3x5-8 "utmanande"
GM 3x10-20kg
wod: 21.15.9
Ohs 40/30kg
Wallball 9/6kg
+
12.9.6
thruster 40730kg
Burpee
gymnastic:practise Pistol
13 January 2017
Fun Friday
Michael
800 m run
50 Backextension
50 Ghd situp
x3
12 January 2017
Torsdag
Snatch 5x2 80-85%
Ohs 3x10 20/15kg
gymnastic: TTB practise
wod: Amrap 15 min
8. kb snatch 24/16kg
8. TTB
8. Wallball 9/6kg
11 January 2017
Onsdag
push press 5x3 80-85%
band pullapart 5x20
practise: CTB
wod: 21.15.9
Frontsquat 50/35kg
Ctb
+
20 burpee
10 January 2017
Tisdag
Rumainian Deadlift 3x5 7075% av 1 rm DL
wod:
Amrap 5min
10.power snatch 30/20kg
10.L.burpee
2min rest
Amrap 5min
10.Thruster 30/20kg
10.V-ups
gymnastic: practise Handstand pushup
09 January 2017
Måndag
Boxsquat 3x3 80-85%
gm 3x10
wod:
10.8.6.4.2
power clean 60/43kg
pullup
Pistol
gymnastic: omvänd kinesiskplanka 3x90 sec
06 January 2017
Fredag
Snatch 1 rm
snatch pull 3x3 110% av 1rm Snatch
wod:
1000 m Row
50 burpees
800 m Row
40 Burpees
600 m row
30 burpees
400 m row
20 burpees
200 m row
10 burpees
gymnastic: Hang L-sit 4x20 sec
05 January 2017
Torsdag
5x1 power clean 90%
3x10-15 GM
wod: Amrap 12 min
6. Squatclean 60/35kg
8. Hspu
10. Kb Snatch 24/16kg
gymnastic: practise handstand walk
04 January 2017
Onsdag
sumodeadlift 3x3 85%
wod:
buy in 5 wallclimb
21.15.9
TTB
kb swing 32/24kg
Burpee
buy out 5 wallclimb
gymnastic: 5x15 fällkniv
03 January 2017
Tisdag
Backsquat 3x3 85%
wod:
50 wallball 9/6kg
20 Ringdip
10 power snatch 50/35kg
x2
gymnastic: pistol 3x 10/10
02 January 2017
Måndag
pushpress 3x3 85%
klokov press 3x10-20 20/15kg
wod:
10 clean and jerk 60/43kg
10 Frontsquat 60/43kg
x3
gymnastic: 3x5-10 Strict pullup
29 December 2016
Torsdag
Snatch 5x1 90%
Snatch deadlift 5x2
Wod:
5. Deadlift 130/85kg
7. Hspu
9. Burpee
X5
Gymnastic: handstandwalk 5x5meter
28 December 2016
Onsdag
Frontsquat 3x3 80-85%
wod:
50 Backsquat 40/30kg
40 pullup
30 Stoh 40/30kg
50 Frontsquat
40 pullup
30 Stoh 40/30kg
gymnastic: Pistol 3x5/5
26 December 2016
Måndag
Thruster 5x2 85-90%
Gm 3x10
wod: 21.15.9 Fran
Thruster 43/30kg
pullup
gymnastic:
Hang L-sit 3x45 sec
24 December 2016
Lördag JULAFTON
Styrka valfri övning 1 RM (pepparkaka mellan vadera set)
wod: 24 min Amrap // Time
24. Pullup
24. walkin kb lunge 24/16kg
24. kb fullswing 24/16kg
24. Hspu
24. Snatch 50/35kg
24. burpee over bar
24. Thruster 50/35kg
24. Fällkniv
24. Boxjump
24. kb clean and jerk24/16kg 12/12
24. K2E
24. Hangpower clean 50/35kg
GOD JUL Lycka till!
23 December 2016
Fredag
1 rm Frontsquat
3x5-10 strict Hspu
wod: Test 100%
2 km Row
Rest 5min
2 km Row
gymnastic:
handstand walk 5x5 M
22 December 2016
Torsdag
5x2 snatch deadlift on Raiser. Heavy
wod:
50 Jumping lunge
40 pushup
30 Burpee pullup
20 deadlift 100/70kg
5/5 pistol
x2
gymnastic: planka 4x1.5 min
21 December 2016
Onsdag
Ohs 3x3 80%
Gm 3x10
wod:
5. thruster 60/40kg
7. pullup
9. Deadlift 60/40kg
x4
gymnastic: Hang L-sit 3x30sec OTM
20 December 2016
Tisdag
Press behind neck 5x5
Strict ring pullup 3x5
Fight gone bad
1min Wall-ball 9/6kg
1min Sumo deadlift high-pull 35/25kg
1min Box Jump
1min Push-press 35/25kg
1 min Row (Calories)
1min rest
x3
gymnastic: Handstand practise
19 December 2016
Måndag
3x3 1 sec pasue Backsquat
3x10 goodmornings
skill: pullup
wod: 21.1.5.9
Frontsquat 50/35kg
Kb swing 32/24kg
wallball 9/6kg
pushup
16 December 2016
Fredag
snatch 5x1 85-90%
clean and jerk 5x1 85-90%
Conditioning:
1 km Run (90%)
rest 4 min
1 km Row (90%)
rest 4 min
x2
gymnastic:
3x20 pushup
3x 2 min Planche
15 December 2016
Torsdag
Ohs. 5x2 80-85%
wod:
5 Squatclean 60/40kg
5 TTB
5 Pushpress 60/40kg
5 Ctb
x4
gymnastic: Pistol 3x 7/7
14 December 2016
Onsdag
5x 1 clean pull+1clean 90%
Wod: 21.15.9 Diana
Deadlift 103/70kg
HSPU
Gymnastic: omvänd kinesiskplanka 5x90 sec
13 December 2016
Tisdag
Deadlift decifit 5x3 75-80%
Burgeron beep test.
OTMx???? (Amrap 12 min)
7. Thruster 35/25kg
7. pullup
7. Burpee
gymnastic: 3x 5-10 strict TTB
12 December 2016
Måndag
Frontsquat "pause" 1 sec 3x3 80%
planche 3x1 min
wod:
20. wallball 9/7kg
5/5 kb clean and jerk 24/16kg
5/5 kb snatch 24/16kg
10 burpee pullup
x3
Shoulder rehab
09 December 2016
Fredag
Frontsquat 5x1 85-90%
250m row
10 Burpee boxjump
250m row
5 Deadlift 130/85kg
250m row
10 hspu
250 row
10 Ctb
x2
08 December 2016
Torsdag
Pushpress 5x1 85-90%
Wod:
40. Thruster 20/15kg
30. L.burpee
20. pullup
10. Wall climb
20. Thruster 20/15kg
30. L.burpee
40. pullup
Gymnastic: L-SIT Hang 5x20 OTM
07 December 2016
Onsdag
Backsquat 5x1 85-90%
Fällkniv 5x10
wod:
5. deadlift 100/70kg
7. TTB
9. wallball 9/6kg
gymnastic: practise handstand
06 December 2016
Tisdag
Snatch 5x1 90%
Snatch pull 3x3 100% av 1 rmar snatch
Wod: 21.15.9
K2E
Power snatch 40/30kg
Kb russian swing 32/24kg
Gymnastic: 5x5-10 strikt pullup
05 December 2016
Måndag
press 3x3 85%
Bicep Curl 3x6-10
wod: Amrap 18 min
10. wallball 9/6kg
10. power clean 40/30kg
10. pullup
gymnastic: 20 wallclimb "No stress"
02 December 2016
Fredag
Snatch 5x2 85%
Snatch pull 5x2 100%
wod:
1000m Run
30 burpee
1000m Row
x2
01 December 2016
Torsdag
Deadlift 5.3.1 75/80/90-95%
wod: Amrap 12 min
7. Hspu
7. squat clean 60/40kg
7. Ctb
gymnastic: hang L-sit 5x20 sec 40 sec rest
30 November 2016
Onsdag
Backsquat 3x5 75-80%
wod: 21.15.9
Snatch 43/30kg
TTB
Gymnastic:
3x20 pushup
3x20 fällkniv
3x10 Ring row
29 November 2016
Tisdag
Thruster 5x3 80-85%
Wod: grace
30 clean and jerk 60/40kg
Gymnastic:
5x5 skin The cat (kvalité)
Planka 5x 90 sec
28 November 2016
Måndag
5x5 pushpress/benchpress 75-80%
5x10-20 Bandpullaparts
Wod: amrap 15 min
(Burgeron beep test) isch
7. Thruster 30/20kg
7. pullup
7. burpee
Gymnastic: handstand practise
25 November 2016
Fredag
100 DU
Time:
1500m rod
2 min rest
1000m rod
2 min rest
500m rod
2 min rest
250m rod
Totaltime:
24 November 2016
3x3 Ohs 80-85%
3x3 pushpress 80%
Skill: pullup
Wod: angie timecap 30min (skala efter förmåga)
100 pullup
100 pushup
100 situp
100 airsquat
23 November 2016
Onsdag
snatch 5x1 90% E2M
wod:
30 wallball 9/6kg
20 squatclean 50/35kg
10 ctb
x3
gymnastic: Handstand practise
22 November 2016
Tisdag
5.3.1 75/80/90-95% pushpress
buy in: 30 frontsquat 30/20kg
21.15.9
Thruster 30/20kg
TTB
buy out: 30 Backsquat 30/20kg
skill/gymnastic: Pistol 5x5/5
21 November 2016
Måndag
Frontsquat 5.3.1 75/80/95%
Wod: amrap 20 min
7/7 kb snatch 24/16kg
7 TTB
7 squat clean 60/40kg
7 HSPU
Gymnastic/Skill
5x2-5 skin The cat (kvalité)
17 November 2016
Torsdag
Hang snatch 3x3 80-85%
Hang snatch pull 2x3 100%
Wod:
5xE2M
6 gobletsquat 24/16
4 burpee Boxjump
X2
Skill: ring dip / Muscle up
15 November 2016
Tisdag
Thruster 5x3 80%
Wod: 21.15.9
Ohs 40/30 kg
Wallball 9/6kg
K2E
Gymnsstic: 6x20 sec L-sit hang 40 sec rest.
14 November 2016
Måndag
Splitjerk 5x2 85%
Wod. Amrap 15 min
10 HSPU
10 deadlift 100/70kg
10 TTB
Gymnastic: 5x3 skin The cat
11 November 2016
Fredag
Snatch 5x1 80-85%
clean and jerk 5x1 80-85%
wod:
1000m row
20 burpee
100 kcal Assault bike
20 burpee
1000m run
20 burpee
100 kcal Ski erge
20 Burpee
200 DU
20 Burpee
10 November 2016
Torsdag
Thruster 5x3 80%
wod: amrap 16 min
5 wallclimb
10.deadlift 80/50kg
10. Burpee
30. Jumping lunge
Gymnastic:
5x10m Bearwalk
5x10m Duckwalk
09 November 2016
Onsdag
Deadlift heavy 5rep
wod: 21.1.5.9 Elizabeth
Squatclean 60/43kg
Ring Dip
gymnastic: planka 3x1 min
08 November 2016
Tisdag
5 heavy backsquat
skill: pullup
wod:
50 Airsquat
40 pullup
30 kbswing 24/16kg
20 pushup
10 TTB
x2
Rehab: shoulder
07 November 2016
Måndag
Strict Dumbell press 3x8
one arm Row 3x8
wod: 12 min
Even: 10 Thruster 40/30kg
Odd: 10 L.burpee
gymnastic:
5x10m kålmasken
5x10m Krabbgång
03 November 2016
Torsdag
3x3 clean pull 120% "1 rm clean"
wod:
20 wallball 9/6kg
10 power clean 50/35kg
5 Stoh
x5
gymnastic: kipping pullup practise
02 November 2016
Onsdag
3x 2 snatch pull + 1 snatch 90%
wod: amrap 15 min
10 m kb20/16kg frontracked lunge
7 pullup
7 Thruster 40/30kg
gymnastic: strict ttb 4x 3-8 rep
01 November 2016
Tisdag
pushpress 3x10 60&
wod: 21.15.9
Squatclean 50/35kg
Hspu
gymnastic: omvänd kinesiskplanka 3x90sec
31 October 2016
Måndag
Backsquat 3x10 60%
10 deadlift 100/60kg
10 pullup
10 L.Burpee
x4
gymnastic: hang L-sit hold 4x20 sec rest 40
28 October 2016
Fredag
cleand and jerk 5x1 90%
snatch pull 5x2 100% av snatch
wod:
5. Frontsquat 60/40kg
20. backextension
5. Thruster 60/40kg
20. GHD situp
5. powersnatch 60/40
20. Mountain climbers
27 October 2016
Torsdag
Thruster 3x3 80-85%
wod: Amrap 9 min
2.2.4.4.6.6.8.8.10.10.12.12....
powerclean 50/35kg
K2E
Gymnastic: 4x 5/5 pistol
26 October 2016
Onsdag
Backsquat 3.2.1 80/85/90-95%
wod: Amrap 15 min
5/5 kb clean and jerk 24/16kg
5/5 box stepup (frontraked kb)
10 wallball
10 Jumping lunge
gymnastic: Handstand hold 4x30 sec 30 sec rest
25 October 2016
Tisdag
Deadlift 3.2.1 80/85/90-95%
wod:
Buy in 10 clean and jerk 50/35kg
20 boxjump
5 TTB
10 Frontsquat 50735kg
x3
Buy out 10 Clean and jerk 50/35kg
gymnastic: omvänd kinesisk planka 3x2min
24 October 2016
Måndag
x3E2M
power clean+squatclean 80-85%
skill: Pullup
wod: Cindy/Mary 20 min Amrap
5.pullup // hspu
10. pushup // pistol
15. Squat // pullup
Rehab: Shoulder
20 October 2016
Torsdag
Press/Backsquat 3rm/heavy
wod: 7 Min
Burpee "target"
wod2: Amsap Handstand Hold
Skill: Kb snatch
19 October 2016
Onsdag
Hang squatclean 3x3 80%
wod:
10. Hspu
10. power snatch 40/30kg
10. L.Burpee
x3
gymnastic: hang L-sit 5x20 sec
18 October 2016
Tisdag
3rm Backsquat
wod: 21.15.9
power clean 60/40kg
TTB
pushup
gymnastic: handstand hold 5x30sec
17 October 2016
Måndag
Deadlift 3rm/heavy
wod: Amrap 12 min
5. Frontsquat 60/43kg
10. Kb swing 24/16kg
15. Wallball 976kg
gymnastic: omvänd kinesiskplanka 4x1min
14 October 2016
Fredag
1 rm Clean and jerk
Conditioning:
2000 m Row "max"
10 min Recover row
1000 m Row "Max"
gymnastic:
5x5-10 strict Pullup
5x5-10 strict TTB
13 October 2016
Torsdag
Strict press 3x10 60-65%
wod:
10.9.8.7.6.5.4.3.2.1
power snatch 30/25kg
L. Burpee
gymnastic: Hang L-sit 5x20 sec
12 October 2016
Onsdag
backsquat 3x10 60-65%
practise: TTB
wod:
5. power clean 50/35kg
7. TTB
9. Burpee
x5
gymnastic: handstand hold 30 sec x5
11 October 2016
Tisdag
Deadlift 3x10 60-65%
wod: Amrap 10 min
10. Deadlift 80/50kg
10. pushup
5/5. Pistol
gymnastic: planka 4x1min
10 October 2016
Måndag
1Hang powerclean + 2pushpress 85%
Practise: Pullup
wod: 21.15.9
Fran
thruster 43/30kg
Pullup
gymnastic: Skin the cat 3x5
07 October 2016
Fredag
3x 1 snatch+2 ohs 80-85%
wod:
1000 m row
1000 m run
100 kcal Assault bike
100 DU
06 October 2016
Torsdag
Frontsquat 3x3 80-85%
wod:
50 Backsquat 40/30kg
40 pullup
30 Stoh 40/30kg
50 Frontsquat
40 pullup
30 Stoh 40/30kg
gymnastic: Pistol 3x5/5
05 October 2016
Onsdag
3x3 pushpress 85%
wod: 60/40kg
5. hang powerclean
5. pushpress
5. Frontsquat
5. deadlift
x4
gymnastic: omvänd kinesiskplanka 5x1 min
04 October 2016
Tisdag
Clean pull 3x3 75% av 1rm deadlift
wod: 21.15.9
Goblet squat 24/16kg
TTB
Hspu
gymnastic: Practise Handstand
03 October 2016
Måndag
Backsquat 3x3 85%
wod: Amrap 16 min
15 boxjump
10 pullup
10 kb swing 24/16kg
gymnastic: L-sit hang 20x4 set
30 September 2016
Fredag (Timmy Fyller år)!!
Ohs 3x3 75-80%
wod: KING KONG mini
1. deadlift140/90kg
2. strict ctb+2Ring dip
3. Squat clean 70/50kg
4. Hspu
x3
gymnastic: Mu practise
29 September 2016
Torsdag
Thruster 5x3 80-85%
wod: Time cap 14 min
5. Thruster 50/35kg
7. CTB
9. Lateral burpee
x6
gymnastic: 5x20 bandpullapart
28 September 2016
Onsdag
5x3 pushjerk 80-85%
wod:
30 pushup
30 kb Russian swing 32/24kg 20/16kg
30 Situp
30 Burpee
30 Air squat
x2
gymnastic: Handstand hold 5x30 sec 30 min rest
27 September 2016
Tisdag
squat clean 5x2 80-85%
wod: Amrap 16min Amrap
5 squat clean 60/40kg
10 pullup
15 boxjump
gymnastic: 6x 1min omvänd kinesiskplanka
26 September 2016
Måndag
Press 3x5 deadlift 75-80%
wod: Diana
21.15.9
deadlift 103/70kg
Hspu
gymnastic: 5-10 strict TTBx3 set
23 September 2016
Fredag
Snatch 5x2 75-85% E90S
sälrodd 5x10
wod:
5. Hspu
10. pistol
15 pullup
rest 1 min
x6
skill: Handstand
22 September 2016
Torsdag
Thruster 5x2 75-85% E90S
wod: Isabell
30 snatch 60/43kg
gymnastic: Plank 4x 60 sec
21 September 2016
Onsdag
Snatch deadlift 75-80% E90S 5x3
wod: Air Force
evry 1 min 4 burpee
20. thruster 43/30kg
20. sumo highpull 43/30kg
20. push jerk 43/30kg
20. OHS 43/30kg
20. frontdquat 43/30kg
20 September 2016
Tisdag
Backsquat 3x5 75-80 E90S
wod: Amrap 12 min
7. Fällkniv
7. power clean 40/40kg
7. Burpee
7. Airsquat
gymnastic: Handstand hold 45 sec x4
19 September 2016
Måndag
press 5x3 75-80% E90s
wod: 15.12.9 (heavy Fran)
Thrsuter 60/40kg
pullup +10/6kg
gymnastic: omvänd kinesiskplanka 4x90 sec
16 September 2016
Fredag
1 rm Any lift U prefer.
practise: Kipping movement
Test:
500 m row. Max effort
Work:
5 min Bearwalk "dont rush"
5 min Lunge
5 min duck walk
15 September 2016
Torsdag:
By Request!
FilthyFifty
50 boxjump
50 jumping pullup
50 kbv swing 16/12kg
50 walking lunge
50 k2E
50 pushpress 20/15kg
50 Backextension
50 wallball shot 9/6kg
50 Burpee
50 DU
14 September 2016
Onsdag
1 rm Bechpress/press
wod:
60. burpee
35. pushup
60. boxjump
35. pushup
60. Lunges
35. pushup
60. Airsquat
gymnastic: planche 4x60 1 min rest
13 September 2016
Tisdag
1 rm Deadlift
wod: 21.15.9
Frontsquat 50/35kg
L.burpee
Stoh 50/35kg
gymnastic: Hang L-sit 30 sec x 4
12 September 2016
Måndag
Frontsquat 1rm
wod:
5. Deadlift 100/70kg
7. pullup
9. wall ball 9/6kg
x6
Skill:kb snatch
09 September 2016
Fredag
Filthy Fifty
50. boxjump
50. jumping pullups
50. kettlebell swings 16/12kg
50. walking lunges
50. kness to elbows
50. pushpress 20/15kg
50. back extensions
50. wallball 9/6
50. Burpee
50. double unders
08 September 2016
Torsdag
Pendley row 5x4-6 pump/heavy
wod: Amrap 12 min
20 wallball 9/6kg
10 power clean 60/40kg
5 Hspu
gymnastic: kinesisk planka
07 September 2016
Onsdag
Push jerk 5x2 85%
skill: pullup
wod:
10. pullup
10. Deadlift 100/70kg
5/5 pistol
x4
Rehab: Shoulders
06 September 2016
Tisdag
Frontsquat 5x3 80%
wod: amrap 15 min
8. TTB
6. Lateral burpee
4. Power snatch 50/30kg
gymnastic: practise Handstand walk
05 September 2016
Måndag
Rumainian deadlift 4x4-6 75%
Buy in: 20 deadlift 60/40kg
wod: 21.15.9
Frontsquat 60/40kg
Hspu
buy out: 20 deadlift 60/40kg
gymnastic: Midline
02 September 2016
Fredag
Ohs 3x3 80%
wod: (sikta på att utföra lika många varje runda)
4 min amrap
4 power clean 60740kg
6 lateral burpee
Rest 3 min
x3
gymnastic: 5x10 strict pullup
01 September 2016
Torsdag
5x2 power clean+pushpress 85-90% of pushpress
wod: Amrap 15 min
15. wallball
10. kb Full swing 24/16kg
5. Hspu
gymnastic: 5x1min planche
31 August 2016
Onsdag
5x3 Backsquat 80%
wod: 21.15.9
Boxjump
Squatclean 50/35kg
fällkniv
gymnastic: Skin the cat
31 August 2016
Onsdag
5x3 Backsquat 80%
wod: 21.15.9
Boxjump
Squatclean 50/35kg
fällkniv
gymnastic: Skin the cat
30 August 2016
Tisdag
5x3 snatchdeadlift 80%
wod:
7. TTB
7. power clean 40/30kg
7. Burpee over bar
x7
gymnastic: Handstand walk practise
29 August 2016
Måndag
pushpress 5x3 80%
wod: Cindy
20 min amrap
5 pullup
10 pushup
15 Airsquat
skill: wallball/pistol
26 August 2016
Fredag
clean and jerk 4x2 heavy
wod:
500 m row
15 ttb
10 Burpee pullup
10 power clean 70/50kg
20 wallball 9/6kg
30 pushup
30 kb swing 24/16kg
500 m row
skill: DU
26 August 2016
Fredag
clean and jerk 4x2 heavy
wod:
500 m row
15 ttb
10 Burpee pullup
10 power clean 70/50kg
20 wallball 9/6kg
30 pushup
30 kb swing 24/16kg
500 m row
skill: DU
25 August 2016
Torsdag
Frontsquat 3x3 80-85%
wod: Kalsu(isch)
evry 1min 5 burpees
60 rep Thruster 60/43kg
skill:ctb
24 August 2016
Onsdag
press 5x5-10 70%
wod:
10. power clean 50/30kg
10. Burpee boxjump
10. pushup
x5
gymnastic: 5-10c4 set ring row
23 August 2016
Tisdag
Snatch 4x2 snatch 80-85%
wod:
3. Deadlift 120/80kg
5. TTB
7/7 kb clean and jerk 24/16kg
x5
gymnastic: 3 min Handstand (split)
22 August 2016
Måndag
3x10 deadlift 65-70%
wod: Amrap 12min
20 wallball 9/6kg
15 Thruster 40/30kg
9 ctb
gymnastic: pistol 4x5/5
19 August 2016
Fredag
Snatch 5x2 Snatch+hangsnatch 80-85%
wod:
10 power snatch 40/30kg
10 TTB
x2
10 clean and jerk 40/30kg
10 K2E
x2
10 Thruster 40/30kg
10 Fällkniv
x2
gymnastic: Handstand practise
18 August 2016
Torsdag
Deadlift 3x3 80-85%
wod:
50. Kb swing 24/16kg
40. Fällkniv
30. Frontsquat 30/20 kg
20. pullup
10. Burpee
gymnastic: practise Suckat list
17 August 2016
Onsdag
Squatclean 5x1 90%
wod: Grace
30 clean and jerk 60/43kg
gymnastic: hang L-sit 20 second x 3
16 August 2016
Tisdag
Backsquat 3x3 80-85%
wod: Amrap 18 min
10 .Boxjump
5 .Hspu
10 .deadlift 100/70kg
Gymnastic: 3x20 pushup
15 August 2016
Måndag
3x1 Jerk 90%
wod: 21.1.5.9
power clean 50/35kg
Ctb
gymnastic: ring row 10x4
12 August 2016
Fredag
snatch 5x2 80-85%
wod:
Buy in: 30 boxjump over
21.15.9
kb swing 32/24kg
power snatch 30/20kg
Goblet squat 32/24kg
Buy out: 30 boxjump over
gymnastic: hspu practise
11 August 2016
Torsdag
Power clean 5x2 85%
wod:
50 Burpee
50 thruster 20/10kg
30 pullup
gymnastic:planche 90sec x4 set
10 August 2016
Onsdag
3x5 pushpress 75-80%
wod:
5. clean and jerk 50/35kg
7. Frontsquat 50/35kg
9. Deadlift 50/35kg
x5
gymnastic: 5x5-10 strict pullup
09 August 2016
snatch deadlift 3x5 medium/heavy
wod: Amrap 12 min
10 TTB
10 thruster 30/20kg
10 kb swing 24/16kg
gymnastic: Handstand practise / Hspu
08 August 2016
Måndag
Backsquat 5x5 75%
Wod. 21.15.9
Power clean 50/35 kg
Burpee pullup
Gymnastic: 10x5 ttb
05 August 2016
Fredag
5x2 Thruster 85%
Wod:
20 Thruster 50/35kg
500 m rod
10 thruster 50/35kg
500 m rod
5 thruster 50/35kg
500 m rod
04 August 2016
Torsdag
Clean and verk 5x2 85%
Wod: 20 min amrap
15 Wallball 9/6kg
20 DU
5 hspu
Gymnastic: handstand Hold 3 min
03 August 2016
Onsdag
Press 5x5 75%
Benchpress 5x5 75%
Wod: 15.12.9
Snatch 60/40kg
Ctb
Gymnastic: 5x2 min kinesisk planka
02 August 2016
Tisdag
10 rm deadlift
Wod:
10 hspu
10 squatclean 60/43kg
X4
Conditioning: 5000 m row 75% effort
01 August 2016
Måndag
Power snatch 5x2 75-80%
Wod: 21.15.9
Burpee touch
Squat snatch 52/35g
Gymnastic: 12 min. Low aerobic
5/5 pistol
10 pullup
20 pushup
29 July 2016
Fredag
Squat clean 5x2
snatch deadlift 3x2
wod: amrap 15 min
10 boxjump
10 wallball
10 pushup
gymnastic: practise CTB
28 July 2016
Torsdag
OHS 3x3 80-85%
wod:
5. deadlift 130/85kg
7. K2E
9. Burpee
x5
gymnastic: practise Mu/ring dip
27 July 2016
Onsdag
Becnhpress 5x2 80-85%
wod: Amrap 15 min
20 Double under
10 thruster 30/20kg
20 Double under
10 Power snatch 30/20kg
gymnastic: practise hspu
26 July 2016
Tisdag
Frontsquat 5x2 90%
wod:
100 burpee pullup
gymnastic: 5/5x4 set pistol
25 July 2016
Måndag
Clean+2jerk x5
wod:
21. Pullup
10. thruster 50/35kg
15. Ctb
10. thruster 50/35kg
09. Hspu
10. Thruster 50/35kg
gymnastic: practise Double unders
22 July 2016
Fredag
w. pullup 1 rm
w. ring dip 1rm
wod: Angie
100. pullup
100. pushup
100. situp
100. airsquat
21 July 2016
Torsdag
5x2 deadlift on raiser 80%
wod: 21.15.9
Deadlift 100/70kg
Burpee pullup
gymnastic: 5x5/5 pistol
20 July 2016
Onsdag
Clean and jerk 80-90% 5x1
wod: 20 min amrap
20 m shuttle run
5 hspu
x5
20 m shuttle run
5 ctb
x5
20 m shuttle run
5/5 pistol
gymnastic: core strenght 60 total reps
19 July 2016
Tisdag
Snatch 5x1 75-95%
wod: isabell
30 snatch 60/43kg
gymnastic: practise Muscle up/ctb/pullup
18 July 2016
Måndag
Ohs 5x2 85-90%
wod: 21.15.9
Ohs 50/35kg
ctb
gymnastic: 5x10m handstand walk
15 July 2016
Fredag
5x2 clean and jerk 80-85%
wod: Grace
30 clean and jerk 60743kg
gymnastic: practise Ctb pullup
14 July 2016
Torsdag
5x5 deadlift 65-75%
wod: Viking helen
500m rod
21 kb swing 24/16kg
12 pullup
x3
gymnastic: practise hspu/Mu
13 July 2016
Onsdag
5x5 press 75%
sälrodd 5x10
wod: 15-12-9
hangclean 50/35kg
ctb
Burpee
gymnastic: 4 min handstand hold
12 July 2016
Tisdag
Backsquat 5x5 65-75%
wod: Amrap 12 min
10 boxjump
5 hspu
10 Boxjump
5 TTB
10 boxjump
5 ring dip
gymnastic: 5-8 strict TTB x 3 set
09 July 2016
Tisdag
3x5 snatch deadlift medium/heavy
wod: Amrap 12 min
10 TTB
10 Thruster 30/30kg
10 kb swing 24/16kg
gymnastic: practise handstand/handstand pushup
08 July 2016
Fredag
Max clean and jerk
wod: 15 min Amrap
10. wallbal 9/6kg
10. burpee
10. TTB
gymnastic: practise pistol
07 July 2016
Torsdag
1 rm (backsquat,press,benchpress,deadlift)
wod: BRENTON
(viktväst)
30 m bearcrawl
30 m broadjump
x5
gymnastic: handstand practise
06 July 2016
Onsdag
TEST VECKA
1rm (backsquat,press,benchpress,deadlift) välj en
wod: Fran
21.1.5.9
thruster 43/30kg
pullup
gymnastic: strict TTB 3-6x4 set
05 July 2016
Tisdag
1rm (Backsquat/press/benchpress/deadlift)
wod: Elizabeth
21.15.9
Squat clean 60/43kg
Ring dip
planche 2min x3 set
04 July 2016
Måndag
Maxning: välj 1 övning (backsquat/benchpress/deadlift)
wod: Viking Helen
500 rod
21 kb swing
12 pullup
x3
01 July 2016
Fredag
Mobility hips/shoulders
Wod: McGhee
30 min amrap
5 Deadlift 125/90kg
13 pushup
9 boxjump
30 June 2016
Torsdag
3 rm power clean
3x3 clean pull
wod:
20 wallball
10 power clean 50/35kg
x4
gymnastic: planche max
29 June 2016
Onsdag
press 5 rm
Bandpullapart 3x20-30
wod: diane
21.15.9
Hspu
deadlift 103/70kg
28 June 2016
Tisdag
Deadlift (Erom 15kg plate) 5x3
Goodmrnings 3x10
wod:
Metcon: speed
10 pushup
10 boxjump
10 thruster 30/20 kg
x 5
gymnastic: handstand practise
27 June 2016
Måndag
Backsquat 5 rm
wod1: 10 clean and jerk 100/70kg (heavy weight)
wod2: 100 Burpee
24 June 2016
Fredag
Midsommar mys!
wod:
10 000 m rod
Glad midsommar alla!
23 June 2016
Torsdag
snatch deadlift 5x2 75-80%
goodmorning 3x10
wod: Cindy
20 min Amrap
5. pullup
10. pushup
15. Airsquat
22 June 2016
Onsdag
power clean 5x1 90%
wod:
7. Power clean 50/35kg
7. ctb
7. Stoh
x5
gymnastic: handstand practise
21 June 2016
Tisdag
Frontsquat 3x3 85%
wod: 21.15.9
deadlift 80/50kg
gobletsquat 24/16kg
"clap"pushup
gymnastic: 4 strict ttb 3-10 rep
20 June 2016
Måndag
3x1 split jerk 90%
wod: Mary-isch
15 min Amrap
3. hspu
6. pistol
9. pullup
Core: Hang L-sit 30sec x4set
17 June 2016
Fredag
Clean and jerk 1rm
wod: Grace
30 clean and jerk 60/43kg
gymnastic: side planche 1 min L/R x3 set
16 June 2016
Torsdag
Frontsquat 3x5 75-80%
goodmorning 3x10
wod:
15. Kb swing 24/16kg
15. Goblet squat
15. box jump
15. kb pushup (pushup at kb)
x4
gymnastic: omvänd planka. 1-2 min x4 set
15 June 2016
Onsdag
power clean 5x1 90%
skill: TTB&CTB
wod: Amrap 12 min
5 power clean 60/40kg
10. pullup
5 power clean 60/40kg
10. ttb
5 power clean 60/40kg
10. lateral burpee
14 June 2016
Tisdag
pushpress 3x5 75-80%
WOD: 21-15-9
Fällkniv
Frontsquat 40/30 kg
Wall ball 9/6 kg
gymnastic:30 sec handstand - 5 set
13 June 2016
Måndag
3x5 deadlift
3x10-15 Goodmorning
skill: Power snatch
wod:
10 power snatch 35/25kg
10/10 Jumping lunge
20 lateral jumps over bar
8 power snatch 35/25kg
8/8 Jumping lunge
20 lateral jumps over bar
6 power snatch 35/25kg
6/6 Jumping lunge
20 lateral jumps over bar
4 power snatch 35/25kg
4/4 Jumping lunge
20 Lateral jumps over bar
2 power snatch 35/25kg
2/2 Jumping lunge
20 Lateral bar jumps over bar
10 June 2016
Fredag
Snatch 5x2 80-85%
snatch pull 5x2 110%
Wod: Randy
75 Power snatch 35/25kg
gymnastic: Pistol
09 June 2016
Torsdag
Push jerk 5x2 80-85%
wod:
3. clean and jerk 60/43kg
3. ctb
5. clean and jerk 60/43kg
5. Ctb
7. clean and jerk 60743kg
7. ctb
9. clean and jerk 60/43kg
9. ctb
planche 1 min x 4 set
08 June 2016
Onsdag
5x2 Squat clean 80-85%
3x2 Clean pull 110%
skill: TTB
wod: 15.12.9
Squat clean 60/43kg
TTB
Burpee
07 June 2016
Tisdag
3x10 70% Deadlift
3x10 Goodmorning "20-60kg"
wod: Amrap 15 min
20 wallball
20 pushup
20 Kb swing 24/16kg
Skill: Handstand walk
06 June 2016
Måndag
3x10 Frontsquat 70%
3x5-8 Strict TTB
skill: pullup
wod: 21.15.9
Frontsquat 50/35kg
Pullup
pushpress 50/35kg
03 June 2016
Fredag
2x3 set snatch 80%
2x3 set snatch pull 110%
wod:
10 Power snatch 30/20kg
10 Ring dip
x3
10 power snatch 30/20kg
5/5 Pistol
x3
02 June 2016
Torsdag
Push press 5x2 80-90%
pushup 10-20x3 set
skill: Kipping pullup
wod:
Kb swing 24/16kg 10.9.8.7.6.5.4.3.2.1
Burpee pullup 1.2.3.4.5.6.7.8.9.10
01 June 2016
Onsdag
Kronlyft 5x2 80-90%
3-8x4 strict hspu
wod: 21-15-9
Hang clean 40/30kg
pullup
wallball 9/6kg
practise: Pistol
31 May 2016
Tisdag
Frontsquat 3x3 75-80-85%
Stricxt pullup 3-8x4 set
wod:
5 Frontsquat 70/50kg
10 Lateral burpee
x5
handstand practise
30 May 2016
Måndag
split jerk 2x5 set 80-90%
practise: Ring dip
wod: Amrap 7 min
3. deadlift 120/80kg
5. Ring dip
7. kb clean and jerk 24/16kg
27 May 2016
Fredag
Heavy single "Squatclean"
wod: Grace
30 clean and jerk 60/43kg
gymnastic:
30 sec planche
10 pushup
5 strict pullup
x4
26 May 2016
Torsdag
heavy single Frontsquat
Frontsquat 75% 3x3
skill: power snatch
wod:
10. power snatch 30/20kg
20. Jump over bar
x5
25 May 2016
Onsdag
push jerk 5x2 85-90%
wod: 12 min amrap
25 TTB
15/15 Jumping lunge
10 squatclean 60/40kg
gymnastics: handstand practise
24 May 2016
Tisdag
Deadlift 5x1 90-95%
wod: Amrap 12 min
7. Pushpress 40/30kg
7. pullup
7. Frontsquat 40730kg
gymnastic: planche 2min x 4 set
23 May 2016
Måndag
Backsquat 5x1 90-95%
Skill: Hspu
wod: Diane
21.15.9
deadlift 103/70kg
Hspu
Prehab: Shoulder
20 May 2016
Fredag
Reverse snatch 5x2 80%
Good morning: 5x10
Skill: Row
Jackie:
1000m Row
50 thruster 20/15kg
30 pullup
19 May 2016
Torsdag
Backsquat 5x2 85-90%
Elizabeth
wod: 21.15.9
Squatclean Ring dip
gymnastic: handstand hold 3 min total time
18 May 2016
Onsdag
Ohs 5x2 70-85%
wod:
5 ohs 30/20kg
7 L-burpee
9 kb swing 24/16kg
x5
gymnastic:omvänd kinesisk planka 2min on 1 min off x3
17 May 2016
Tisdag
3 rm Thruster
skill: pullup
wod: Cindy
20 min Amrap
5. pullup
10. pushup
15. Squat
16 May 2016
Måndag
Clean and jerk 1rm
13 May 2016
Fredag
The Seven
Seven rounds for time of:
7 Handstand push-ups
7 pound Thruster, 60/40kg
7 Knees to elbows
7 pound Deadlift, 115/85kg
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
12 May 2016
Torsdag
5x1 Thruster 90-95%
wod: Amrap 5 min
10. Thruster 50/35kg
10. wallball 9/6kg
10. Ctb
vila 5 min
Amrap 5 min
5. Thruster 50/35kg
5. wallball 9/6kg
5. Ctb
gymnastic: shoulder rehab
11 May 2016
Onsdag
5x1 power clean 90%
wod:
10 lateral Burpee
10 power clean 60/40kg
10 lateral burpee
10 deadlift 60/40kg
x5
gymnastic: Plance 1-2 min x 4 set
10 May 2016
Tisdag
Backsquat 3x3 set 75-80-90% (3rm)
wod: Angie
100. pullup
100. pushup
100. situp
100. Airsquat
10 min Mobility
09 May 2016
Måndag
3x3 set deadlift 75-80-90% (3rm)
skill: Clean
wod: 21.15.9
Squatclean 50/35kg
pullup
wallball 9/6kg
gymnastic: practise hspu
06 May 2016
Fredag
3x5 snatch deadlift
wod:
21.15.9
Ohs
Ring row
gymnastic: handstand practise
05 May 2016
Torsdag
Snatch balance 3x3 85-90% av 1 rm snacth
skill: power snatch
wod: Isabel
30 snatch for time 60/43kg
gymnastic: 3-8x3 set strict CTB
04 May 2016
Onsdag
Backsquat pasuse 1 sec. 3x5 75%
wod:
10.9.8.7.6.5.4.3.2.1
Thruster 50/35kg
strict leglift
gymnastic: planka 1 min on 1 min off x4
03 May 2016
Tisdag
Deadlift on Raiser 3x5 75%
skill: Pullup
wod: Amrap 16 min
50 wallball 9/6kg
30 kb swing 24/16kg
20 pullup
10 Burpee
02 May 2016
Måndag
press/benchpress 3x3 set 80-85%
skill: pistol/ttb
wod:
15.12.9
deadlift 100/70kg
pistol
TTB
29 April 2016
Fredag
2x4 set thruster 80-85%
28 April 2016
Torsdag
Deadlift 3x5 set 80-85%
skill: Hspu
wod: Amrap 15 min
7 deadlift 100/70kg
10 boxjump
7 hspu
Rehab/prehab
shoulder. sälrod/stångrod "pump" 5 set
27 April 2016
Onsdag
press/benchpress 3x5 set 80-85%
wod:
5. Frontsquat 50/35kg
7. TTB
9. wallball 9/6kg
gymnastic: 1-2minx4 set planche
26 April 2016
Tisdag
Backsquat 3x5set 80%
wod:
10 Burpee pullup
10 Stoh (shoulder to overhead) 40/30kg
10 pushup
x3 set
gymnastic: handstand practise
25 April 2016
Måndag
1x5 set Snatch 90%
skill: Practise pullup/ctb
Buy in: 10 Lateral burpee
wod: 21-15-9
power snatch 40/30kg
ctb
Buy out: 20 pushup
22 April 2016
Fredag
Backsquat 3x5 set 75-80%
Skill: Stoh
wod:
50. backsquat 40/30
40. pullup
30. Stoh (shoulder to overhead) 40/30
50. Backsquat 35/25kg
40. pullup
30. StoH 35/25kg
21 April 2016
Torsdag
2 snatch pull+1snatch x5 85-90%
wod:
5min amrap
3 snatch 40/30kg (anyhow)
5 L.Burpee
2 min rest
5min amrap
3 clean and jerk 50/35kg
5 L.Burpee
gymnastic: Handstand practise
20 April 2016
Onsdag
Pause deadlift 2x5 set 75-85%
19 April 2016
Tisdag
3x5 set press 80-85%
wod:
21.15.9
Kb swing 32/24--20/16kg
TTB
pushpress 40/30kg
gymnastic: Stångrod stående/sälrodd 8-12x4 set
18 April 2016
Måndag
3x1 clean pull+1 clean+1 frontsquat 90%
skill: Pullup
wod: Amrap 9 min
5 "Squatclean" 70/40kg
10 pullup
15 wallball
15 April 2016
Fredag
Sntach 1x5 set 85-90%
wod:
5 snatch 50/35kg
15 wallball
x3
5 Frontsquat 50/35kg
15 pushup
x3
skill: Handstand
14 April 2016
Torsdag
5x3 set strict Press
wod: Amrap 12 min
10.hspu
5. Clean o jerk 60/40kg
10.Fällkniv
Core/back: Planche 1-2x 4 set 1 min rest
13 April 2016
Onsdag
Frontsquat 5x3 set 75%
wod:
21.15.9
buy in 25 burpee
hangpower clean 50/35kg
pullup
Buy out 25 Burpee
Skill: Handstand
12 April 2016
Tisdag
Deadlift 5x3 set 75%
wod:
3 pushpress 60/40kg
9 deadlift 60/40kg
18 "lateraljumps" over bar.
x5
gymnastic: 5-10x3 set pullup
11 April 2016
Måndag
2x5 set Thruster 80-85%
wod: 16.5
21.18.15.13.9.6.3
Thruster 40/30kg
Barfacing Burpee
gymnastic: practise handstand
08 April 2016
Fredag
2 clean +1 jerk x4 80%
500 m Row Max Test
1 min Burpee Max test
1 min pushup Max test
1 min Pullup Max test
07 April 2016
Torsdag
1 power snatch+ 2 hangpower snatch 80%
wod:
Isabel
30 Snatch for time 60/43kg
(skala efter förmåga)
gymnastic: "omvänd kinesiskplanka"
1-2 min x4 set
06 April 2016
Onsdag
10x4 set klokov press
wod:
5 deadlift 100/70kg
7 L.Burpee
9 Jumping squat
x5
skill: Double unders
05 April 2016
Tisdag
5x3 set Frontsquat 75%
skill: TTB
wod:
21.15.9
FrontSquat 40/30kg
1 Burpee+1ttb
gymnastic: 10x5set fällkniv strict
04 April 2016
Måndag
Ohs 2x5 set 80%
wod: Amrap 12 min
10 ohs 35/25kg
10 pullup
10 kb swing 24/16kg
gymnastic: Strikt Ring row 5-10x4 set
01 April 2016
Fredag
1 heavy snatch
wod:
21.15.9
Snatch 30/20kg
box jump
pushup
gymnastic: practise Double unders
31 March 2016
Torsdag
1 rm power clean
wod:
40 pistol
20 hang clean 80/50kg
10 Hspu
gymnastic: 3-5 set strikt ttb
30 March 2016
Onsdag
1 Rm Deadlift
skill: TTB
wod:
21.15.9
deadlift 100/70kg
ttb
29 March 2016
Tisdag
Backsquat 1 heavy rep!
skill: pullup
wod:
28 March 2016
Måndag
Strict press 5.3.1.1.1 70/80/90-100% Strict press
wod: Amrap 15 min
10. push press 40/30kg
15. Box jump
20. Russian Swing 32/20kg
gymnastic: practise Handstand
24 March 2016
Torsdag
Power clean 2x5 set 80%
skill: practise pullup/Ctb
wod:
5. Power clean 60/40kg
7. Ctb
9. wallball 9/6kg
X5
23 March 2016
Onsdag
Frontsquat 3x5 set 75%
wod:
21.15.9
Frontsquat 50/35kg
jumping squat
Fällkniv
gymnastic: Pistol practise
22 March 2016
Tisdag
press 5.3.1 75-85-90%
wod: 10.9.8.7.6.....
kb swing 32/20kg
Burpee
gymnastic: 5-10x3 set strikt pullup
21 March 2016
Måndag
Deadlift 5.3.1 75.85.90%
practise: Hspu
wod: 16:4
13 min Amrap
55 dealift 103/75kg
55 Wallball 9/6kg
55 kcal Row
55 Hspu
18 March 2016
Fredag
splitjerk 1x5 set 75-95%
wod:
10 hspu
10 backsquat 60/43kg
10 Walball
x5
gymnastic: practise Hspu
17 March 2016
Torsdag
Snatch deadlift on Raiser: 3x3 set 80%
practise: pistol TTB
wod:
15.12.9
Deadlift
pistol
ttb
16 March 2016
Onsdag
3x5 set pushpress 75-85%
wod: 15 min Amrap
5 pullup
7 pushpress 43/30kg
9 pushup
gymnastic: 5-10x3 set strikt pullup
15 March 2016
Tisdag
Front squat 3x3 set (pause 2 sec)
wod:
21.15.9
Frontsquat 40/30kg
kb swing 24/16kg
fällkniv
gymnastic: practise ttb
14 March 2016
Måndag
Power snatch 3x5 set 75-80%
gymnastic: practrise Ctb/bar mu
wod: 16:3
7 min Amrap
10 power snatch 35/25kg
3 Bar Muscle up/// 5 ctb
11 March 2016
Fredag
Frontsquat 3x5 set 80%
wod: Amrap 10 min
20 boxjump
10 hspu
5/5 kb clean and jerk 24/16kg
gymnastic: planche 1-2 min x 3 set
10 March 2016
Torsdag
5x3 set hang power snatch 70-80%
wod:
10. power snatch 30/20kg
10. L-burpee
10. Fällkniv
X5
gymnastic: practise hspu 5-10x3 set
09 March 2016
Onsdag
Deadlift 5x3 set 70-85%
wod: 21.15.9
deadlift 80/60kg
Ctb
gymnastic: practise Rind dip. 3-8x3 set
08 March 2016
Tisdag
2x5 set pushpress 85%
wod: amrap 15 min
8 Frontsquat 40/30kg
10 kb Swing 24/16kg
12 Pushup
gymnastic: practise pistol 5/5x3 set
07 March 2016
Måndag
1x5 set clean 75-90/95%
wod: 12 min amrap
16.2-isch
25 TTB
50 Doubleunders
15 squat clean 60/40kg
gymnastic:5-10x4 set hspu
04 March 2016
Fredag
5xOTM
1 hang power snatch+ 1 power snatch 80%
wod:
Amrap: 15 min
20 Box jump
10 deadlift 80/60kg
5 Ring dip
practise: Double unders
03 March 2016
Torsdag
Deadlift 5x3 set 75-80%
wod:
5. pushpress 60/43kg
7. pullup
9. wallball
x5
gymnastic: 1min x 4 set planche
02 March 2016
Onsdag
2x4 set power clean 75-85%
wod: 12 min amrap
7. Thruster 30/20kg
7. hang power clean 30/20kg
7. Fällkniv
practise: TTB
01 March 2016
Tisdag
pushpress 5x3 set 75-80%
wod: 21.15.9
Deadlift 103/70 kg
kb swing 24/16kg
TTB/ situp
gymnastic: 5-10x3 set Pullup
29 February 2016
Måndag
2x4 set 2 sec Pause Backsquat 80%
practise: Ctb/pullup
wod: 16.1 Isch
20 min Amrap
8 overhead/Front Lunge 43/30kg
8 Barfacing burpee
8 overhead/Front lunge 43/30kg
8 ctb
26 February 2016
Fredag
Double Grace: Time cap 10 min
25 February 2016
Torsdag
2 clean x2 set 80%
24 February 2016
Onsdag
Pushpress 1x3 set heavy
23 February 2016
Tisdag
Snatch deadlift 2x2 set heavy
22 February 2016
19 February 2016
Fredag
3 heavy pullup
3 heavy ring dip
wod:
10 hspu
20 kb swing 24/16kg
30 jumping lunge
10/10 box stepup 24/16kg kb
x2
practise : Double unders
18 February 2016
Torsdag
1 heavy Deadlift
wod:
21.1.5.9
Fällkniv
Frontsquat 43/30kg
wallball 9/6kg
gymnastic: 5-10x3 set strict ttb
17 February 2016
Onsdag
1 rm Jerk anyhow
wod:
12. pullup
9 hangpower clean 70/50kg
6 stoh 70/50kg
x4
gymnastic: Pistol practise
16 February 2016
Tisdag
1 Heavy backsquat
wod:AMRAP 15 min
5. Pullup
7. deadlift 70/50kg
9. pushups
gymnastic: practise pullup
15 February 2016
Måndag
12 February 2016
Fredag
power snatch: 2x4 set 80-85%
11 February 2016
Torsdag
10x3 set Deadlift 55-70%
wod:
21.15.9
power clean 80/50kg
Handstand pushup
gymnastic: practise pullup / butterfly pullup
10 February 2016
Onsdag
press 10x3 set 55-70%
wod:
50. Situp
50. Thruster 30/20kg
50. Frontsquat
evry minute 3 Burpee
gymnastic: 3-5x3 set Dragon flag
09 February 2016
Tisdag
10x3 set backsquat 55-70%
wod:
6. pullup
9. deadlift 80/50kg
24. Jumping lunge
x5 set
gymnastic: Handstand
08 February 2016
Måndag
Ohs 3x3 70-80% Tekink focus
wod: Amrap 15 min
10. Ohs 40/25kg
10. pushup
10. wallball 9/6kg
Finish: Shoulder Rehab
05 February 2016
Fredag
2 hangsnatch + 1 Ohs x 3 set 80-85%
wod: Open 13.4
7 min amrap
3 clean and jerk 60/40kg
3 ttb
6
6
9
9
12
12
etc.
gymnastic: handstand walk
04 February 2016
Torsdag
Clean 2x5 set 70-85%
wod: Amrap 15 min
10 deadlift 80/55kg
10 L.burpee
10 seconds Handstand hold
gymnastic: 5-10x3 set strict pullup
03 February 2016
onsdag
3x3 deadlift
10-15x3 set Goodmornings
wod: 21.15.9
Full Kb swing 24/16kg
pushpress 40/30kg
TTB
gymnastic: practise TTB
02 February 2016
Tisdag
3x3 set 70.75.90%
wod: Angie (team/solo)
100 pullup
100 pushup
100 situp
100 Squat
gymnastic: Shoulder rehab
01 February 2016
Måndag
thruster 85-90%
2 rep otm x7
5-10x3 set strict pullup
wod:
5. Frontsquat 50/30kg
7. Ctb
9. wallball
x7 rounds
gymnastic: practise hspu
29 January 2016
Fredag
Splitjerk 1x5 set
gymnastic: Practise Hspu
wod: Diane
21.15.9
Deadlift 103/75kg
Handstand pushup
28 January 2016
Torsdag
Press 5.3.1 70.75.85%
10-20x3 set pushup
wod:
7 min amrap Burpee touch
gymnastic: 5/5 x3 pistol
27 January 2016
Onsdag
5x3 set Deadlift 70.75.85%
wod: 21.15.9
Thruster 35/25kg
handstand against wall
situp
gymnastic: practise ttb/pullup
26 January 2016
Tisdag
5x3 set Backsquat 70-85%
wod: Amrap 15 min
5. pullup
7. kb swing 24/16kg
9. Goblet squat 24/16kg
gymnastic: 5-10x3 set Strict TTB
25 January 2016
Måndag
Clean 2x3 set 85%
wod:
5 clean and jerk 60/43kg
10 Burpee
x5
gymnastic: practise Handstand
22 January 2016
Fredag
2 snatchpull+1 snatch x4 set 80-85%
wod: Jackie
1000m row
50 Thruster 20/15kg
30 pullup
gymnastic: practise handstand
21 January 2016
Torsdag
Backsquat 5.3.1
70.80.90-95%
wod:
5. Power snatch 35/25kg
7. hspu
12. wall ball
x4
gymnastic: 5-10x3 set strikt ttb
20 January 2016
Onsdag
Press 5.3.1 70.80,90-95&
wod: 15 min amrap
7 TTB
7 Thruster 35/25kg
7 Burpee over bar.
gymnastic: practise hspu
19 January 2016
Tisdag
Deadlift 5.3.1 70,80,90-95%
wod: 21.15.9
kb swing 24/16kg
deadlift 80/50kg
Goblet squat 24/16kg
gymnastic: 5-10x3 set strikt pullup
18 January 2016
Måndag
power clean 2x3 set 80-90%
wod:
10 power clean 43/30kg
10 Ctb
10 pushpress 43/30kg
10 pushup
10 Frontsquat 43/30kg
x3
gymnastic: practise Pistol squat (5/5x4 set)
15 January 2016
Fredag
1 snatch + 1 hangsnatch x3 set 75-85%
wod:
500m row
20 pullup
30 Boxjump
10/10 kb clean and jerk 24/16kg
10 deadlift 100/70kg
5 hspu
gymnastic: 5/5 pistol squat
14 January 2016
Torsdag
Deadlift 3x3 80-85%
wod:
10 power snatch 35/25kg
10/10 Jumping lunge
20 lateral jumps over bar
8 power snatch 35/25kg
8/8 Jumping lunge
20 lateral jumps over bar
4 power snatch 35/25kg
4/4 Jumping lunge
20 Lateral jumps over bar
gymnastic: practise handstand
13 January 2016
Onsdag
Backsquat 3x3 set 80-85%
wod: 21.15.9
wallball 9/6kg
hang power clean 43/30kg
pushup
gymnastic: 5-10x3 set TTB
12 January 2016
Tisdag
3x3 press 80-85%
wod:
11 January 2016
Måndag
clean and jerk 1x3 set clean and jerk 75-95%
wod:
5. clean and jerk 52/35kg
7. ctb
9. Ttb
x5
gymnastic: 5-10x4 set hspu
08 January 2016
Fredag
snatch 1x5 set 75-95%
wod:
10 power snatch 35/25kg
8 Ring dip
4/4 kb clean and jerk 24/16kg
10 goblet squat
x3
gymnastic: Pullup practise
07 January 2016
Torsdag
power clean 2x4 set 80-85%
wod: Team Grace+Fun
2o2
30 clean and jerk 70/52kg
100 Burpees
gymnastic: practise Pistol
06 January 2016
Onsdag
5x3 set deadlift 75-80%
wod: 21.15.9
squatclean 43/30kg
pullup
gymnastic: handstand practise
05 January 2016
Tisdag
Backsquat 5x3 set 75-80%
practise:kipping pullup
wod:
7. pullup
7. Wall ball
7. kb swing
x4
gymnastic: 10-20x3set pushup
04 January 2016
Måndag
Otmx6 80-85%
Snatch+hangsnatch
wod: amrap 15 min
5 hspu
10 kb swing 24/16kg
15 wallball
gymnastic:
pistol 5/5 x3 set
23 December 2015
Onsdag
Backsquat 10x3 set 65%
wod:
5 Frontsquat 60/43kg
20 Jumping lunge
10/10 kb 1 arm swing 24/16kg
x5 rounds
gymnastic: 1min x3set planka
22 December 2015
Tisdag
3 heavy W.pullup
3 heavy W.Ring dip/bar dip
wod:
21.15.9
Thruster 35/25kg
Burpee boxjump
gymnastic: 10x3 TTB
21 December 2015
Måndag
3x4 set Snatch deadlift 80% (teknik fokus)
wod: Linda-isch
10.9.8.7.6.5.4.3.2.1
Deadlift 150% av bw
Squatclean 75% av bw
press 50% av bw
gymnastic: practise handstand walk
18 December 2015
Fredag
Snatch 1x5 set
wod:
20 boxjump
30 pushup
30 Jumping lunge
20 deadlift 80/60kg
x2
gymnastic: 5-10 x 3 set strikt pullup
17 December 2015
Torsdag:
Pushjerk 2x4 set 75-90%
wod:
3 squatclean 50/35kg
5 L.burpee
x5
3 thruster 50/35kg
5 Burpee+ctb
x5
gymnastic: pistol practise
16 December 2015
Onsdag
Power clean 1x4 set 75-95%
wod: 21.15.9
K2E
hangclean o jerk 50/35kg
gymnastic: 2 min handstand
15 December 2015
Tisdag
deadlift 5x3 set 75-80%
wod: Amrap 10 min
5 pullup
7 Frontsquat 43/30kg
10 wallball 9/6kg
gymnastic:
20x3 fällkniv
14 December 2015
Måndag:
2x4 set 1sec pause backsquat 80-85%
wod:
utför Rx eller skala efter förmåga.
7 Handstand Pushups
7 Thrusters 60/43kg
7 Knees to Elbows
7 Deadlifts 110/75kg
7 Burpees
7 KB Swings 32/24kg
7 Pullups
x7
prehab: Axlar
11 December 2015
Fredag
snatch+hangsnatch x3 set Teknik fokus
wod
isabelle
30 snatch 60/43kg
gymnastic:practise pullup
10 December 2015
Torsdag
pushpress TnG (touch and go) 10x3 set pushpress 65%
wod: Amrap 12 min
10 Lateral Burpee
15 deadlift 100/70kg
20 Kb swing 24/16kg
gymnastic: 2 min bar "Deadhang" så få sett som möjligt
09 December 2015
Onsdag
Deadlift 10x3 set 65%
wod:
5 clean and jerk 60/43kg
10 TTB
25 Wall ball
x4
gymnastic: practise pistol 5/5 x 3 set
08 December 2015
Tisdag
Backsquat 10x3 set 65-70%
wod:
7. Thruster 35/25kg
7. pullup
7. Burpee
x7
gymnastic: Practise handstand/ handstand pushup
07 December 2015
Måndag
Ohs 2x4 set 85%
wod:
Filthy Fifty
50. Boxjump
50. Jumping pullup
50. kb swing 16/12kg
50. walking lunge
50. Knees to elbow
50. pushpress 20/15kg
50. backextension // "ground backextension"
50. wall ball 9/6kg
50. Burpees
50. Double unders
04 December 2015
Fredag
Backsquat 5x4 set 75%
wod: 20.15.10.5
Frontsquat 50/35kg
Kb swing 32/24kg
pushup
practise: suck at exercise / Rehab
03 December 2015
Torsdag
Snatch deadlift: 3x3 set Teknik fokus
wod:
20 boxjump over
20 handstand pushup
20 power snatch 30/20kg
20 Ctb
20 Ring dip
20 Thruster 30/20kg
20 boxjump over
gymnastic: practise Ctb
02 December 2015
Onsdag
pushpress 3x3 80-85%
wod:
8 Stoh 50/35kg
8 L.Burpee
8 ttb
x3
gymnastic: practise handstand
01 December 2015
Tisdag
power clean 2x3 set 85%
wod: 21.15.9
pullup
Ohs 43/30kg
gymnastic: 20x3 set Fällkniv
30 November 2015
Måndag
hang Snatch 1x3 set 85-90%
wod: Amrap 12 min
3. power clean 80/50kg
5. Bar mu
7. kb swing 32/24kg
gymnastic: 3-5x3 set strikt Ctb
27 November 2015
Fredag
Snatch: 1x4 set Focus teknik
wod:
Jackie
1000m rod
50 thruster 20/15kg
30 pullup
gymnastic: 5-10x3 set ring dip
26 November 2015
Torsdag
clean+hangclean+stoh x2 set
wod:
20 burpee
10/10 kb snatch 24/16kg
30 ttb
30 deadlift 80/60kg
10 Hspu
10/10 kb clean and jerk 24/16kg
20 L.Burpee
gymnastic: Pistol practise
25 November 2015
Onsdag
Deadlift 3x3 set 80-85%
wod:
12.9.6
Power clean 60/40kg
Strict pullup
clap pushup
gymnastic: 2 min Handstand (dela på känsla)
24 November 2015
3x3 frontsquat 80%
Metcon: speed
10 pushup
10 boxjump
10 thruster 30/20 kg
x 5
Gymnastic: 20x3 set fällkniv
23 November 2015
P.snatch + hang.p snatch x3 ser 85%
Wod: Isabelle
30 snatch 60/43kg
Gymnastic: 5-10x3 set strikt pullup
20 November 2015
1x5 snatch tekniskt max
Wod:
10 ttb
5 deadlift 100/70kg
5/5 KB clean and jerk 24/16kg
10 box jump
5/5 box stepup
X4
Gymnastic: pistol 7/7 x3 set
19 November 2015
Torsdag
w. pullup 5x1set heavy
w. Ringdip/dip 5x1 set heavy
wod:
7. pullup
7. power clean 40/30kg
7 Thruster 40/40kg
x5
gymnastic: Strikt ttb 3-8 x4 set
18 November 2015
Deadlift 5x2 set 80%
metcon:
otm 6 Burpee
40 clean and jerk 50/35kg
gymnastic:
5-10x4 set strikt pullup
17 November 2015
Tisdag 5x3 set pushpress 80% gymnastic: practise pullup Metcon: Cindy 5. pullup 10. pushup 15. Air squat
16 November 2015
Frontsquat 5x2 set 80%
Metcon: amrap 20min
12 KB swing 32/24kg
8 burpee
4 ctb
Gymnastic: handstand 3 min total
13 November 2015
3x3 power clean tng
Wod:
500m rodd
15/15 KB lunges
20 ctb
15 clean and jerk 50/35kg
10 l.burpee
5. Hspu
Gymnastik: 40sec x4 set handstand
12 November 2015
10x3 set backsquat 65%
Wod: 21.15.9
Power snatch 30/20kg
Wallball 9/6kg
Gymnastic: 5-10x3-4 set TTb kip.
11 November 2015
10x3 set deadlift 65%
Wod: 10.9.8.7.6...
KB swing 32/24 20/16kg
Burpee
Gymnastic: 10x3 set TTB
10 November 2015
10x3 set 65% press
Wod: amrap 8 min
5 thruster 50/35kg
7 deadlift 50/35kg
9 fällkniv
Gymnastic: handstand practise
09 November 2015
Snatch+hang snatch x2 85%
WOD: Angie- timecap 25 min
100 pullup
100 pushup
100 situp
100 airsquat
Practise: brygga
06 November 2015
Heavy
3 w.pullup
3 w.Dips
WOD:
10. Hspu
20. KB swing 24/16kg
30. Jumping lunges
10/10. Box stepup kb 24/16kg
X2
Gymnastic: Double under practise
05 November 2015
1 RM Push jerk
WOD:
12. Pullup
9. Hangpower clean 70/50kg
6. Stoh 70/50kg
X4
Gymnastic: pistol practise
04 November 2015
1 RM Deadlift
WOD: 21-15-9
Fällkniv
Frontsquat 43/30 kg
Wall ball 9/6 kg
Gymnastic: 5-10 strict TTB
03 November 2015
1 Heavy Backsquat
WOD: AMRAP 15 min
5 pullups
7 deadlift 70/50 kg
9 push-ups
Gymnastic: Pullup Practise
02 November 2015
1 Clean max/tekniskt max
Metcon:
500m Rod
20. L.Burpee
20. Wallball 9/6
10. Stoh 50/35kg
x2
Gymnastic: Practise handstand
30 October 2015
OHS 3x3 Teknik max
WOD:
50 Du // 100 singel
5 Deadlift@ 85%
40 du// 80 singel
3 Deadlift@ 85%
30 du//60 singel
1 Deadlift@ 85%
Gymnastic: HSPU practise
29 October 2015
Power clean 2x3 set teknik max
WOD: 4 rounds of
5. Power snatch 43/30kg
7. CTB
9. Power clean
Gymnastic: suck at practise
28 October 2015
Press 5x3 set 75%
WOD: AMRAP 4 min x 2
8 Lateral burpee
8 thruster 35/25kg
Rest 3 min
Gymnastic: 20x3 set fällkniv
27 October 2015
5x3 Front Squat
Wod:
15 min amrap
10 wallball
10 pushup
10 KB russian swing 24/16kg
Gymnastic: 5x5 set strikt pullup
26 October 2015
3x3 OHS heavy not max
Wod: Diane
21.15.9
Deadlift 103/75kg
Gymnastic: pistol practise
23 October 2015
10x3 set 65% bänkpress/press
Wod:
1000m rod
50 wallball 9/7
40 situp
30 lunges
20 m bearwalk
10 jumpinjacks
22 October 2015
Split jerk: 2x3 set 65%-85%
Wod: Elizabeth 21.15.9
Squatclean 60/40kg
Ring dip
Gymnastic: hspu 8x3set
21 October 2015
10x3 set Frontsquat 60%
Wod: 20 min amrap
30 airsquat
30 jumping pullup
30 KB swing 24/16kg
30 thruster 20/15 kg
Gymnastic: 5/5 x3 Pistol
20 October 2015
10x3 deadlift 65%
Metcon: 15.12.9
Frontsquat 40/30 kg
Burpee target
Pushup
Gymnastic: hspu/pullup/ttb/mu. Välj 1 skill.
19 October 2015
Snatch 1x3 set 85-90%
Metcon: 10 min AMRAP
5 STOH 50/35kg
10 Deadlift 50/35lg
15 Boxjump
Gymnastic: practise pullup/TTB
16 October 2015
2x3 set power clean 75-85%
20 min AMRAP av
10 x Burpee pullup
20 x Deadlift 80/55 kg
30 x mountain climbers
40 x air squat
50/100 x double under/Singel under
Gymnastic: Pistol practise
15 October 2015
Press/benchpress 5x3 set 75%
wod:
500 m row
30 pullup
20 Thruster 50/35kg
5/5 pistol
5 bar facing burpee
Gymnastic: Muscle up practise
14 October 2015
Snatch 2x3 set 75%
wod:15.12.9
Lateral burpee
Squatclean 50/30
Gymnastic: Handstand practise
13 October 2015
Backsquat: 5x3 set 75%
wod: Amrap 15 min
5.Kb swing 24/16kg
10.Pushup
15.Jumping Squat
gymnastic: 3-8x3 set Strikt pullup
12 October 2015
Deadlift: 5x3 set 75%
wod:
20 Burpees
10 Frontsquat 50/35kg
10 hang powerclean 50/35kg
5 power snatch 50/35kg
x3
gymnastic: 5x4 set strikt TTB
09 October 2015
Double Grace:
60 clean and jerk 60/43kg
gymnastic:
10 strict pullup
10 strict dip
5/5 Pistol
x3
08 October 2015
2 clean +1 Jerk x2 set 80%
wod:
15.12.9
Squatclean 60/43kg
Ctb
gymnastic: Handstand walk 5mx4 set
07 October 2015
Pushpress 1x3 set heavy
4.Ctb
6.Frontsquat 60/43kg
8.Kb swing 24/16kg
gymnastic: handstand hold 45 sec x3 set
06 October 2015
Snatch deadlift 2x2 set heavy
wod: 15 min Amrap
10 pushup
10 pushpress 43/30kg
20 Jumping lunge
gymnastic: 10x3 set strikt fällkniv
05 October 2015
2x2 set Frontsquat 90%
Fran
21.15.9
Thruster
pullup
Gymnastic: 5-10x3 set strikt pullup
02 March 2015
Onsdag
power clean 2x4 set 75-85% teknik fokus
wod: 10 min amrap
7. Thruster 30/20kg
7. hang power clean 30/20kg
7. broadjump (2 meter)
gymnastic: practise ttb