WOD

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

4 rounds, use weights from last week or as heavy weights as possible.
With 2 dumbbells, perform an unbroken complex of:
6 Reverse Lunges
6 Power Cleans
6 Front Squats
6 Push Presses
Rest 60 seconds between rounds

C) WOD
AMRAP 10

Rx
5 Bar Muscle Ups
10 Jackknives
20 Cross-Over Situps

Md
5 Chest to Bar Pull Ups
10 Jackknives
20 Cross-Over Situps

Lt
5 Pullups / 10 Jumping Pullups
10 Situps
20 Cross-Over Situps

Extra Credits

i) Power Clean 
3 x 2 reps at 75%
2 x 2 reps at 85%
1 x 2 reps at 90%

ii) Long Distance Conditioning
For time
2.5km Run
150/120 kcal Row
120/90 kcal Bike




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

4 rounds, use weights from last week or as heavy weights as possible.
With 2 dumbbells, perform an unbroken complex of:
6 Reverse Lunges
6 Power Cleans
6 Front Squats
6 Push Presses
Rest 75 seconds between rounds

C) WOD
4 rounds for time: (Timecap: 12 min)

Rx
20 Wallballs 9/6kg
20 Kettlebell Snatches 24/16kg

Md
14 Wallballs 9/6kg
20 Kettlebell Snatches 18/12kg

Lt
14 Wallballs 6/4kg
20 Kettlebell Snatches 12/8kg

Extra Credits

i) Conditioning WOD

In a 3 minute window, perform:
16 Dumbbell Snatches
12 Burpees over Dumbbell 22/16kg
AMRAP Row for Calories
Rest 2 min before starting a new round.
x 4 rounds

ii) WOD
7-5-3-1 reps of:
Ring Muscle Ups (Sc: Ring Dips+Ring Pullups)
Power Cleans 90/60kg (Sc: 60/40kg)




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

35 seconds ON, 25 seconds OFF x 12 sets 

ii) Weightlifting

Muscle Snatch 3 x 3 reps at 80%

Power Snatch 3 x 3 reps at 80%