WOD

14 June 2019

 Fredag

 
A) Upper Body Strength
Behind the Neck Press, wide grip
4 x 5 reps
 
Supinated Grip Puluups
4 x 5 reps
 
B) WOD
20 min AMRAP 
 
Rx
1 Fountain Run
30 Dumbbell or Kettlebell Thrusters 2 x 18/14kg
30 Pullups
 
Md
1 Fountain Run
30 Dumbbell or Kettlebell Thrusters 2 x 15/12kg
20 Pullups
 
1 Fountain Run
30 Dumbbell or Kettlebell Thrusters 2 x 12/8kg
30 Jumping Pullups

Extra Credits 
i) Squats & Muscle Ups
OTM x 10 sets
1. 3 Back Squats 75%
2. 2-6 Ring Muscle Ups
 
ii) Assault Bike Intervals
3 min ON / 2 min OFF x 4 sets
 




13 June 2019

 Torsdag

 
A) Snatch
5 x 3 reps at 75-80%
 
B) WOD
In pairs, 9 min AMRAP x 2
One person rows for kcal while other person performs 1 round before switching:
 
AMRAP 1
 
Rx
24 Cross Over Jackknives
12 Goblet Squat 32/24kg
 
Md
24 Cross Over Jackknives
12 Goblet Squat 26/18kg
 
Lt
24 Cross Over Jackknives
12 Goblet Squat 20/14kg
 
Rest 3 min
 
AMRAP 2
 
Rx
30 Mountain Climbers
45m Farmers Walk 2 x 32/24kg
 
Md
24 Mountain Climbers
45m Farmers Walk 2 x 26/18kg
Lt
18 Mountain Climbers
45m Farmers Walk 2 x 20/14kg
 
Extra Credits 
i) Clean & Jerk
Build up to a heavy double
Then perform 4 x 1 rep at same weight
 
ii) WOD
5 rounds for time
16 Kettlebell Snatches 24/16kg
16m Handstand Walk
16 Box Jump Over




12 June 2019

 Onsdag

 
A) Deadlift
6 x 2 reps at 85%
 
B) WOD
2 rounds for time: (Timecap 16 min)
 
160 Double Unders / 80 Double Unders / 240 Single Unders
40 Single Dumbbell Box Step Ups
40 Dumbbell Push Jerks
40 Dumbbell Snatches
 
Dumbbell Weights
Rx: 22.5/15kg
Md: 18/12kg
Lt: 14/9kg
 
C) Strict Hanging Leg Raises
OTM x 5 sets
10-20 reps
 
Extra Credits 
i) Conditioning Intervals
2 rounds, for consistency:
4 min Assault Bike
2 min Rest
4 min Ski Erg
2 min Rest
4 min Run on Treadmill
2 min Rest
 
ii) Gymnastics Circuit
Every 30 seconds x 18 sets, alternating between:
1. 4-12 Chest to Bar Pullups
2. 4-12 Handstand Pushups
3. 4-12 Toes to Bar
 




11 June 2019

 Tisdag

 
A) Back Squat
4 x 5 reps at 75-80%
 
B) WOD
14 min AMRAP
 
Rx
27 Wallballs 9/6kg
24 Russian Kettlebell Swings 32/24kg
21 Toes to Bar
 
Md
21 Wallballs 9/6kg
24 Russian Kettlebell Swings 24/18kg
21 Knees to Elbows
 
Lt
27 Wallballs 6/4kg
24 Russian Kettlebell Swings 18/12kg
21 Hanging Knee Raises
 
C) Accessory Strength
3 rounds of:
7 Kettlebell Press "Bottom Up" per arm
Rest 30-45s
14 Ring Rows
Rest 30-45s
 
Extra Credits 
i) Weighlifting
 
Power Snatch 
4 x 4 reps at 70%
 
Jerk Complex
2 Push Press + 1 Split Jerk x 5 sets at 85%
 
ii) Rowing Intervals
4 rounds of:
 
600m for time
Rest 30s
500m for time 
Rest 30s
400m for time
Rest 2 min




10 June 2019

 Måndag

 
A) Squat Clean & Split Jerk
5 x 1+2 reps at 80%
 
B) WOD
4 rounds for time: (Timecap: 18 min)
 
Rx
1 Fountain Run
8 Burpee Chest to Bar Pullups
16 Overhead Squats 42.5/30kg
 
Md
1 Fountain Run
8 Burpee Pullups
16 Overhead Squats 30/20kg
 
Lt
1 Fountain Run
8 Burpee Jumping Pullups
16 Overhead Squats 20/15kg or 16 Front Squats 30/20kg
 
C) Core
Deadbug March with foam block locked between knee and elbow.
30s ON / 30s OFF x 4 sets
 
Extra Credits 
i) Squat Snatch
5 x 3 reps at 75%
 
ii) WOD
3 min AMRAP x 3 sets
6 Hang Snatches 42.5/30kg
6 Bar Muscle Ups / Chest to Bar Pullups
 
Rest 2 min between rounds




07 June 2019

 Fredag

 
A) Squat Snatch
5 x 2 reps at 80%
 
B) WOD
11 min AMRAP
 
Rx
30 American Kettlebell Swings 24/18kg
20 Box Jumps
20 Ketllebell Snatch 24/18kg
30 Burpees
 
Md
30 American Kettlebell Swings 20/14kg
20 Box Jumps
20 Ketllebell Snatch 20/14kg
30 Burpees
 
Lt
30 American Kettlebell Swings 16/10kg
20 Box Jumps
20 Ketllebell Snatch 16/10kg
30 Burpees
 
C) Box Supported L-Sit
5 sets of 10-20 second hold
Rest as needed between sets
 
Extra Credits 
i) Tempo Front Squats
7 x 1 rep at 80%
2 second descent, 3 second pause in bottom position.
 
Power Clean & Push Press
4 x 3 + 3 reps at 80% of 1RM Push Press
 
ii) Conditioning Intervals
3 rounds for time:
15 kcal Row
12 kcal Assault Bike
9 kcal Ski Erg
 
Rest 3 min
 
2 rounds for time:
22 kcal Row
18 kcal Assault Bike
14 kcal Ski Erg
 
Rest 3 min
 
For time:
45 kcal Row
36 kcal Assault Bike
27 kcal Ski Erg
 




06 June 2019

 Torsdag

 
A) Upper Body Strength
Dips
4 x 4 reps in rings or fixed bar
 
Strict Pullups
4 x 4 reps
 
B) Conditioning WOD
12 min AMRAP x 2 sets
 
Rx
1 Fountain Run
15m Handstand Walk
15 Hang Squat Cleans 60/40kg
15 Jackknives
 
Md
1 Fountain Run
5m Handstand Walk
15 Hang Squat Cleans 45/30kg
15 Jackknives
 
Lt
1 Fountain Run
30m Bear Crawl
15 Hang Squat Cleans 30/20kg
15 Situps
 
Extra Credits 
i) Gymnastics WOD
5 rounds for time:
4 Bar Muscle Ups
40 Double Unders
16 Pistol Squats
 
ii) Thruster WOD
For time:
10 Thrusters at 70%
8 Thrusters at 75%
6 Thrusters at 80%
4 Thrusters at 85%
2 Thrusters at 90%




05 June 2019

 Onsdag

 
A) Back Squat
Work up to a daily 5 rep max
 
B) WOD
5 rounds for time: (Timecap: 15 min)
 
Rx
18 Wallballs 9/6kg
14 Chest to Bar Pullups
14 Dumbbell Clean & Jerk 22.5/15kg
 
Md
14 Wallballs 9/6kg
14 Pullups
14 Dumbbell Clean & Jerk 18/12kg
 
Lt
14 Wallballs 6/4kg
14 Jumping Pullups
14 Dumbbell Clean & Jerk 14/9kg
 
C) Accessory Strength
3 rounds for quality:
20 Band Pull-Aparts
10 Barbell Good Mornings
 
Extra Credits 
i) Conditioning Intervals
Mikkos Triangle
OTM x 40
1. Row for kcal
2. Assault Bike for kcal
3. Ski Erg for kcal
4. Rest
 
If you did this during WOD 15/5, try increasing pace by 1 kcal on each station. 
Maintain same pace across all sets. 




04 June 2019

 Tisdag

 
A) Squat Clean & Jerk
4 x 3 reps at 75%
3 x 2 reps at 85%
 
B) Conditioning WOD
4 min ON / 2 min OFF x 4 sets
 
Rx
35/28 kcal Row
100 Double Unders
AMRAP Burpees to Target remainder of time
 
Md
32/25 kcal Row
50 Double Unders
AMRAP Burpees to Target remainder of time
 
Lt
28/22 kcal Row
100 Single Unders
AMRAP Burpees to Target remainder of time
 
Extra Credits 
i) Ring Muscle Up Practice 5 sets of ~80% of max rep ring muscle ups. Rest as needed between sets.
 
ii) Strongman WOD
AMRAP 10 min
30m Heavy Farmer Walk
30m Sled Push
10 Fatbar Clean & Jerk 60/40kg




03 June 2019

 Måndag

 
A) Upper Body Strength
Alternating Dumbbell Shoulder Press
5 x 5 reps per arm
 
Dumbbell Rows
4 x 8 reps per arm
 
B) WOD
For time: (Timecap: 12 min)
 
Rx
30 Handstand Pushups
30 Deadlifts 100/70kg
30 Toes to Bar
20 Handstand Pushups
20 Deadlifts 100/70kg
20 Toes to Bar
 
Md
20 Handstand Pushups
30 Deadlifts 85/60kg
20 Toes to Bar
15 Handstand Pushups
20 Deadlifts 85/60kg
15 Toes to Bar
 
Lt
30 Hand Release Pushups
30 Deadlifts 70/50kg
30 Toes to Bar
20 Handstand Pushups
20 Deadlifts 70/50kg
20 Toes to Bar
 
C) Core Finisher
2 rounds of:
12 Kettlebell Side Bends per side
30 Swim Kicks
 
Extra Credits 
i) Weightlifting
 
Snatch + Hang Snatch
5 x 1 + 1 reps at 85%
 
Push Jerks
3 x 3 reps at 75-80%
4 x 2 reps at 85%
 
ii) Assault Bike Intervals
7 rounds of: 
1:00 slow pace
0:40 medium pace
0:20 fast pace
1:00 rest