WOD

12 April 2019

 Fredag

 
A) Back Squats
4 x 4 reps 75%
 
B) Accessory Strength
3 sets each
15s Box Supported L-Sits/Tuck Sit
 
3-5 Wall Climbs or 10-30 reps Handstand Shoulder Tap
 
C) Strength Circuit, performed as OTM. 
6 rounds
C1 12 Heavy Kettlebell Swings
C2 5 Tempo Push-ups (4s descent, 1s pause in bottom position)
C3 10 Ring Rows

C2 & C3 can be performed with weight vest.
 
Extra Credits
i) Weightlifting
Power Snatch
5 x 2 reps at 80% of 1RM Snatch
 
Behind the Neck Split Jerks
8 x 1 rep at 80-85%
 
ii) Conditioning Intervals
3 min ON / 1 min OFF x 4 sets
12/10 kcal Ski Erg
30m Farmers Carry Rx: 2x32/24kg Sc: 2x24/18kg
12 Burpees to High Target
 




11 April 2019

 Torsdag

 
A) Clean & Jerk with Rope Jumps
Every 90 seconds, perform 1 round of:
4 Hang Power Cleans + 4 Push Jerks at 60%
15 - 45 Double Unders (Md - Rx) or 30-60 Single Unders (Sc)
x 5 rounds
 
B) WOD
In pairs, perform a 18 min AMRAP of:
AMRAP distance on Rower (1 rower at a time)
 
Before switching, non-rower must perform
30/24/18 No Pushup Burpees
30/24/18 Cross Over Jackknives
 
C) Turkish Get-Ups
Find a suitable medium-heavy Kettlebell and perform a 4 min AMRAP, alternating sides every 2 reps.
 
Extra Credits
i) Weightlifting
Snatch
6 sets of:
1 High Hang Snatch
1 Hang Snatch
1 Low Hang Snatch
1 Snatch
Use 75% of 1RM Snatch
 
ii) Assault Bike Intervals
30s ON / 30s OFF x 6 sets
Rest 1 min
30s ON / 30s OFF x 6 sets
Rest 1 min
30s ON / 30s OFF x 6 sets
 




10 April 2019

 Onsdag

 
A) Deadlifts & Pullups
5 rounds of:
5 Deficit Deadlifts, stand on 5cm riser. 65% of 1RM Deadlift
Rest 60s
5 Strict Pullups (Weighted, Bodyweight or Banded)
Rest 60s
 
B) Strength Circuit, performed as OTM.
5 rounds
B1 6 Single Arm Dumbbell Push Presses per arm
B2 8 Pendlay Rows
B3 30s of Ring Plank Knees to Elbows
B4 6 Rear Delt Flies Side Plank per side
 
C) Core Finisher
4 rounds
10-20 Toes to Roof
10 Good Mornings, moderate weight
 
Extra Credits
i) WOD
30-20-10 reps for time:
Box Jump Overs
Dumbbell Clean & Jerk Rx: 22/15  Sc: 15/10kg
Toes to Bar / Hanging Knee Raises
 




09 April 2019

 Tisdag

 
A) Snatch Complex
5 sets of:
1 Squat Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat
 
Use 85% of last mondays max weight or 75% of Snatch
 
B) Accessory Strength
3 sets each
15-45s Handstand Hold
 
8 Goblet Squats (3s descent, 1s pause in bottom position)
 
C) WOD
5 rounds for time: (Timecap: 10 min)
 
Rx
9 Clean & Jerk 50/35kg
14 Lateral Burpees
 
Md
9 Clean & Jerk 40/27.5kg
12 Lateral Burpees
 
Lt
9 Clean & Jerk 30/20kg
10 Lateral Burpees
 
Extra Credits
i) Interval Training
4 min ON / 3 min OFF x 4 sets
16/12 kcal Row
12 Shuttle Runs
12 GHD Situps
 




08 April 2019

 Måndag

 
A) Strength Circuit
6 rounds, performed as OTM.
A1 4 Box Step Ups per leg, holding 1 Kettlebell
A2 8 Good Mornings, heavy
A3 5-10 Strict Toes to Bar or Hanging Leg/Knee Raises
 
B) WOD
20 min AMRAP
7 Devil Presses
Stair Run
Rest 60 seconds after each round.
Rx: 22/15kg, 5 Floors
Md: 18/12kg, 4 Floors
Lt: 14/10kg, 3 Floors
 
Extra Credits
i) Weightlifting
Hang Snatches
5 x 3 reps at 75-80% of Snatch
 
Split Jerks
Build up to a heavy 2, then perform 4 x 2 reps at 15% lighter.
 
ii) Bar Muscle Up Practice
Spend 15 minutes practicing Bar Muscle Ups
Sets of 40% of Max Reps
Rest as needed between sets
 




05 April 2019

Fredag
 
A) Cleans
OTM x 10 sets
1 Squat Clean + 1 Power Clean at 70%
 
B) Core Strength
Reverse Dragon Flags
3 x 5 reps, 5 second descent
 
C) WOD
In pairs, 20 min AMRAP
You go, I go. Perform 1 full round before switching.
 
Rx
12 Front Rack Lunges with Dumbbell 22/15kg
12 Dumbbell Shoulder to Overhead 22/15kg
12 Chest to Bar Pullups
 
Md
12 Front Rack Lunges with Dumbbell 18/12kg
12 Dumbbell Shoulder to Overhead 18/12kg
12 Chin over Bar Pullups
 
Lt
12 Front Rack Lunges with Dumbbell 14/10kg
12 Dumbbell Shoulder to Overhead 14/10kg
12 Jumping Pullups
 
Extra Credits
i) Conditioning Intervals 
2 min ON / 1 min OFF x 10 sets 
30m Sandbag Carry 50/30kg
30 Double Unders 
10 Sandbag Thrusters 50/30kg
AMRAP Shuttle Runs rest of 2 min  




04 April 2019

 Torsdag

 
A) Squat Snatch
4 x 3 reps at 75%
 
B) WOD
3 rounds for time: (Timecap: 30 min)
Rx
50 Kettlebell Swings 24/18kg
40 Burpees
30 Goblet Squats 24/18kg
20 Toes To Bar
1 Stair Run
 
Md
50 Kettlebell Swings 20/14kg
40 Burpees
30 Goblet Squats 20/14kg
20 Knees to Elbows
1 Stair Run
 
 
Lt
50 Kettlebell Swings 16/10kg
40 Burpees
30 Goblet Squats 16/10kg
20 Hanging Knee Raises
1 Stair Run
 
Extra Credits
i) Weightlifting
Back Squat 
5 x 2 reps 80%
 
Split Jerk from Rack 
5 x 2 reps with pause in dip + 2 reps no pause, 70-75%




03 April 2019

 Onsdag

 
A) Deadlifts & Bar Muscle Ups
5-4-3-2-1 reps of: (Timecap: 5 min)
Bar Muscle Ups / Strict Chest to Bar Pullups / Strict Pullups / Banded Pullups
Deadlifts at 75% of 1RM
 
B) WOD
13 min AMRAP
 
Rx
10 Hang Power Snatches 42.5/30kg
10 Chin Over Bar Pullups
10 Box Step Ups with Dumbbell in Front Rack 22/15kg
 
Md
10 Hang Power Snatches 35/25kg
5 Chin Over Bar Pullups
10 Box Step Ups with Dumbbell in Front Rack 14/10kg
 
Lt
10 Hang Power Snatches 27.5/20kg
10 Jumping Pullups
10 Box Step Ups
 
C) Core Finisher
3 rounds
15 Spread Eagle Sit-ups (Straight legs, weight plate pressed toward celing)
15 Good Mornings, light Weight
 
 
Extra Credits
i) WOD Intervals
5 min ON / 2 min OFF x 3 sets
30/25 kcal Assault Bike
20 Burpees
30 Dumbbell Snatches 22/15kg




02 April 2019

 Tisdag

 
A) Paused Front Squat
3 second pause in bottom position.
 
Work up to a daily 1RM.
 
Beginner:
5 x 5 reps, 1 second pause.
 
B) WOD
8 min AMRAP
 
Rx
15 Handstand Pushups
15 Burpees
15 Kettlebell Swings 32/24kg
 
Md
5 Handstand Pushups
13 Burpees
15 Kettlebell Swings 24/18kg
 
Lt
5 Pike Pushups
11 Burpees
15 Kettlebell Swings 18/12kg
 
Rest 6 min before continuing with part C
 
C) WOD
8 min AMRAP
 
Rx
27 Hand Release Pushups
27 Wallballs 9/6kg
27 Box Jump Over
 
Md
21 Hand Release Pushups
21 Wallballs 9/6kg
21 Box Jump Over
 
Lt
15 Hand Release Pushups
15 Wallballs 6/4kg
15 Box Jump Over or Box Step Over
 
Extra Credits
i) Skill Work
OTM x 16, alternating between:
1. Heavy Dumbbell Push Jerk, 5 reps per arm
2. 20-60 Double Unders
 
ii) Rowing Interval
30 seconds ON/ 30 seconds OFF x 12 sets




01 April 2019

 Måndag

 
A) Snatch Complex
In 10 minutes build up to a heavy set of:
1 Squat Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat
 
B) Core Strength
While holding KB pressed toward ceiling, perform:
4 sets of
20s Swim Kicks
20s Flutter Kicks
20s Hollow Hold
Rest 60s  
 
C) WOD
5 rounds for time:
 
Rx
5 Power Cleans 80/55kg
15 Toes to Bar
10 Shuttle Runs
 
Md
5 Power Cleans 60/40kg
10 Toes to Bar
10 Shuttle Runs
 
Lt
5 Power Cleans 40/30kg
15 Hanging Knee Raises
10 Shuttle Runs
 
Extra Credits 
i) WOD
4 min AMRAP x 4 set
 
10 Devil Press 2 x 18/12kg
20 Wallballs 9/6kg
15/12 kcal Assault Bike
 
3 min Rest between AMRAPs
Continue where previous AMRAP stopped