WOD

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