WOD

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%