WOD

13 September 2018

 Torsdag

A) Deadlifts 
7 x 2 reps at 85-90%

B) WOD
3 rounds for time

Rx
6 Bar Muscle Ups
8 Power Cleans 60/40kg
10 Front Rack Lunges 60/40kg

Md
2 Bar Muscle Ups or 6 Burpee Chest-to-Bar Pullups
8 Power Cleans 50/30kg
10 Front Rack Lunges 50/30kg

Lt
6 Jumping Chin-over-Bar Pullups
8 Power Cleans 30/20kg
10 Front Rack Lunges 30/20kg

C) Core
Weighted Planks
3 x 30 seconds

Extra Credits
i) Long Conditioning Intervals
1000m Row
1000m Run 
Rest 3 min
x 3 sets




12 September 2018

 Onsdag

A) Handstand Walk Practice
Spend 10 minutes practicing handstand walks. 

Scaled: Start with hollow position wheelbarrow walks and progress by having feet lifted higher, striving for an upright position.

B) Clean & Jerk Complex
Every 90 seconds x 8 sets
1 Squat Clean
3 Front Squats
1 Split Jerk
Start with 70% of 1RM C&J and increase progressivly across sets

C) WOD
2 rounds for time (Timecap: 7 min Timecap)

Rx
20m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 24/16kg

Md
20m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 18/12kg

10m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 12/8kg

Extra Credits
i) Squat Snatch
3 x 3 reps at 75%
3 x 2 reps at 85%

ii) Gymnastics Circuit
3 rounds
5 + 5 reps of Archer Ring Pushups
5 Tempo Ring Pullups (1 second pause at top, 2 second descent)
5-10 Strict Toes to Bar
Rest as needed between exercises and rounds




11 September 2018

 Tisdag

A) Upper Body Strength

Barbell Press and Pendlay Row
4 rounds of 
6 reps per exercise, alternating between movements
Increase weights from last weeks session

B) WOD
16 min AMRAP

Rx
32 Wallballs 9/6kg
24 Toes to Bar
16 Burpee Box Jumps

Md
24 Wallballs 9/6kg
12 Toes to Bar
12 Burpee Box Jumps

Lt
16 Wallballs
16 Hanging Knee Raises
8 Burpee Box Jumps / Burpee Box Step Ups

C) Core Finisher
Medicine Ball Throw Sit-ups 
Throw to partner standing up. Ball touches floor overhead between each throw.
3 x 12 reps 

Extra Credits
i) Power Clean + Push Press
6 x 2 + 2 reps at 85% of weaker movement

ii) Short Conditioning Intervals
20 seconds ON, 20 seconds OFF x 16 sets
Alternate between
Rowing for kcal
Double Dumbbell Thrusters Rx - 18/14kg Sc - 14/10kg




10 September 2018

 Måndag

A) Deadlifts
5 x 3 reps 87.5%

B) Snatch & Handstand Pushups
EMOM 6
2 Squat Snatches at 70% and 1 unbroken set of:
Kipping Handstand Pushups
or Hand Release Pushups

C) WOD
15-12-9 reps for time of:
(Timecap: 9 min)

Rx
Squat Snatches 42.5/30kg
100 Double Unders before starting each round

Md
Squat Snatches 30/20kg
50 Double Unders before starting each round

Lt
Snatch Balance 30/20kg
25 Double Unders or 50-150 Single Unders before starting each round

Extra Credits:
i) Gymnastics WOD
10 min AMRAP
12 Pistol Squats
3 Ring Muscle Ups
10m Handstand Walk

ii) Long Conditioning Intervals
2 minutes of Assault Bike
2 minutes of Ski Erg
2 minutes of Assault Bike
2 minutes of Ski Erg
Rest 2 min 
x 3 sets




07 September 2018

Fredag

A) Deadlifts
6 x 3 reps at 85%

B) Pressing Strength Progression
5 x 3 reps of:
Strict Handstand Pushups, scaling by adding deficit or abmat. (Maximum of 1 abmat)
or
Barbell Press 

C) WOD
10 min AMRAP

Rx
5 Thrusters 60/40kg
6 Lateral Burpees
7 Chest-to-Bar Pullups

Md
5 Thrusters 50/30kg
6 Lateral Burpees
7 Chin-over-Bar Pullups

Lt
5 Thrusters 40/25kg
6 Lateral Burpees
7 Jumping Pullups

Extra Credits
i) Accessory Lower Body Strength
Bulgarian Split Squats
3 x 10 reps per leg
60 second rest between sets

Single-Leg Romanian Deadlifts
3 x 10 reps per leg
60 seconds rest between sets

ii) Core Circuit
3 sets

Swim Kicks 30 seconds
Right Side plank to star 30 seconds
Plank to Pushup 30 seconds
Left Side plank to star 30 seconds 
2 min rest




06 September 2018

 Torsdag

A) Hang Power Clean
Work up to a daily 3RM Hang Power Clean

B) Pulling Strength
Strict Pullups
5 x 5 reps, weighted, bodyweight or banded

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

Rx
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
3 Wall Climbs

Md
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
2 Wall Climbs

Lt
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
1 Wall Climbs

Extra Credits
i) Bar Muscle Ups & Handstand Walk
5 sets of 
Rx
1-6 Bar Muscle Ups
10m Handstand Walk

Sc
1-6 Hip to Bar Kips
10m Hollow Wheelbarrow Walk

ii) Conditioning Intervals
Alternate between Ski Erg and Rower
45 seconds ON / 15 seconds OFF x 16 sets




05 September 2018

 Onsdag

A) Snatches
3 x 4 reps at 70%
2 x 2 reps at 80%
2 x 1 rep at 90%

B) WOD
9 min AMRAP

Rx
21 Wallballs 9/6kg
15 Power Snatches 40/30kg
9 Handstand Pushups

Md
21 Wallballs 9/6kg
15 Power Snatches 30/20kg
4 Handstand Pushups

Lt
21 Wallballs 6/4kg
15 Power Snatches 20/15kg
9 Hand Release Pushups

C) Core Strength
Dead Bug Extensions
3 x 10-15 reps per side

Extra Credits
i) Split Jerks
4 x 2 reps 85%

ii) Running & Farmer Walks
4 sets of 
1000m Run 
60m Farmer Walks 32/24kg (4 shuttles)
1 min Rest




04 September 2018

 Tisdag

A) Deadlifts
5 x 4 reps at 82.5%

B) Shoulder-to-Overhead & Toes-to-Bar
EMOM 6 
6 Shoulder-to-Overhead at 60% of 1RM + 1 Unbroken set of Toes-to-Bar, Knees to Elbows or Hanging Knee Raises

C) Rowing Intervals (Performed in pairs)
12 min AMRAP

Row for kcal

Rules:
1. One rowing machine
2. Before switch, person who will take over rower buys in with:
Rx - 4 Burpees over Rower
Sc - 2 Burpees over Rower

Extra Credits
i) Ring Muscle Up Practice
Spend 10 minutes practicing Ring Muscle Ups. 
Rx
24 reps of 
1 High Kip + 1 Muscle Up + 1 Ring Dip

Sc
5 rounds of 
5 High Kips
5 Transition Drills on low rings
3 Slow Descent Ring Dips




03 September 2018

 Måndag

A) Back Squat
3 x 4 reps, 80% of 1RM

B) Upper Body Strength

Barbell Press and Pendlay Row
4 rounds of 
6 reps per exercise, alternating between movements

C) WOD
2 rounds for time (Timecap: 14 min)

Rx
30 Chest to Bar Pullups
40 Single Arm Overhead Squats 22/16kg
100 Double Unders

Md
30 Chin Over Bar Pullups
40 Single Arm Overhead Squats 14/10kg
50 Double Unders

Lt
30 Jumping Pullups
40 Goblet Squats 22/16kg
100 Single Unders

Extra Credits
i) Weightlifting
Snatch + Snatch Balance
6 x 1 complex, 70-90%

Power Clean
5 x 3 reps at 80%

ii) Assault Bike Intervals
90 seconds ON / 30 seconds OFF x 10 sets
Aim for even kcal scores across all sets