WOD

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

B) Reverse Dragon Flags
3 x 3 reps
Each rep is performed as a 10 second descent, slow and controlled.
60 second rest between sets

C) WOD
2 x 6 min AMRAP
Rest 4 min between 
Half of group starts with C1, other half starts with C2.

C1) 6 min AMRAP

Rx 
8 Squat Clean Thrusters 50/35kg
15/12 Row (Calories)

Md
8 Squat Clean Thrusters 42.5/30kg
12/10 Row (Calories)

Lt
8 Squat Clean Thrusters 30/20kg
10/8 Row (Calories)

C2) 6 min AMRAP

Rx 
8 Ground-to-Overhead 50/35kg
15 Burpees

Md
8 Ground-to-Overhead 42.5/30kg
12 Burpees

Lt
8 Ground-to-Overhead 30/20kg
10 Burpees

Extra Credits
i) Weightlifting

Hang Squat Clean 
5 x 2 reps at 80%

Back Squat
3 x 4 reps at 75%

ii) Ring Muscle Ups

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




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