WOD

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