Dagens WOD

Programmering v 11

V.12
Måndag
A )E3m x 5
1 clean + 1 hang clean + 1 clean
6-8 shspu or 8-10 push-ups

B ) 25 Min amrap ( find a pace and stay in your zone )
4 rounds
1 bmu or 4 spull-ups
4/4 db snatch 22.5/15
6 box jump over
Then 20 cal ab or 24 cal row

Tisdag :
A ) 5 varv
10-12 hip thrusters @medium weight
10/10 one leg deadlift
Rest 2 min

B ) emotm for 24 min

  1. 30 sec burpee to target
  2. 30 sec FLR
  3. 30 sec wb
  4. 30 sec oscillating banded oh hold
  5. 30 sec kbs
  6. 30 sec farmers walk

Onsdag :
A ) 5 set to built up a 5 RM ohs

B ) 10 min amrap
10 sumo deadlift ( 30-60 kg )
10 stoh

C ) 3 rounds
10/10 dynamic side plank
30 sec rest
5/5 one leg v-ups
30 sec rest
10 Hollow rock to L-sit
30 sec rest

Torsdag :
A ) technique back squat

B ) for 12 min
2-4-6-8-10-12….
Powercleans 50/35
Bfb
Between rounds
14 alt step lunges

Fredag: Friday fun. TC : 35 min
A ) 2x 90 sec amrap ( 90 sec each )
Max reps snatch 40/25
2 x 90 sec amrap ( 90 sec each )
Max reps cleans 40/25

Rest 5 min
Then
50-40-30-20-10
Wb
T2b
Row for cal / ski for cal

Lördag
A ) E2m x 5
10-12/10-12 crockrow
10-12 ring row @slow and controlled

B ) 15 min amrap
19 wb
19 cal row

Söndag
A/ 3x 9 min workouts block
a1.min 00-09.00
10 one leg V-ups
10 hollow to L-sit
20 alt trunk rotation

a2. start min 12. (within 9 min)
Emotm for 9 min

  1. 10-12 cal ab
  2. 6-8 heavy slamball throws
  3. 30 sec accumulate max reps Double-unders or singel-unders

a3. Start min 24-33
6 m x 10 one arm oh walking lunges / one arm front rack
50 box step-ups with DB hold anyhow
Then : amrap push-ups