Dagens WOD

Programmering v 20

Måndag :
A ) 4 rounds of
2 set
5 floor press
4-8 pull-ups
Rest 1 min

B ) 3 workouts
5 minute AMRAP:
4 Wall walks
8 DB/kb hang cleans
14/12 Cal row

-Rest 2 minutes-

5 Minute AMRAP:
8 DB/ kb box step overs 24/20”
12 push-ups
30 Double unders

-Rest 2 minutes-

7 Minute AMRAP:
6 DB/Kb burpee deadlifts
10 Box jumps 24/20”
12 DB/ kb squats

• zon 4

Tisdag :
A ) Snatch
e20s x 6
1 Power snatch @50 %
e20s x 6
1 Power snatch @60 %
e30s x
1 Snatch @70-75 %
Emotm x 5
1 Snatch @80 +

B ) For time TC : 20
200 m run
15 power clean 60-70/40-50
50 wb
200 m run
12 pc
40 wb
200 m run
9 pc
30 wb
200 m run
6 pc
20 wb

• zon 4

Onsdag :
A ) 5 rounds
8/8 one leg RDL
12-15 banded lats pull-down
5 bottom up kb press + 5 halo left
5 bottom up kb press + 5 halo right

B ) emotm x 24
Min 1. 6-8 box step over with mixed grip ( one front rack one carry)
Min 2. 6-8 burpee pull-ups
Min 3. 12-15 abmat sit-ups with plate
Min 4. 45 sec cardio

• Zon 4

Torsdag :
A ) 5 rounds
8 front squat @70-75 %

B ) 10 min amrap for quality
8/8 banded one leg lunges
8 slow air squat @
8 jumping squat

C ) 3 min amrap 2 min rest x 3
5 burpee
10 alt db snatch
15 db box step-ups

• zon 4

Fredag : TGIF Triple 5 days of everything
Flow 1 ,1+2, 1+2+3 osv

GymNasty
1 mu / 3 burpee pull-ups
2 strict pull-ups
3 hspu
4 t2b
5 m hsw / 2 Wall walk
Rest 3 min

BarHell
1 cluster
2 snatch
3 jerk
4 clean
5 thrusters

• Barbell Weight 60/40
Rest 3 min

Endure this
1 0 burpee box jump
2 0 cal bike
3 0 m walking lunges
4 0 kbs 24/16
5 00 m run

• zon 4

Lördag :
A ) E3m x 5
6-8 seated press
8-10 ring push-ups / 4-6 Eccentric push-ups
8-10 seesaw bent over kb row

B ) 90 sec on 3 min off tc : 7 rounds
17/10 assultbike or 15/8 echobike
RT: dual DB thrusters until 75 reps are completed

• zon 4

Söndag :
A ) 6 set bygg till en tung 3 RM hang clean

B ) 4 rounds
3-4 clean pull from 10 kg plate ( lägg på ca 2.5-5 kg av A )

C ) 5 rounds
400 m run
15 slamball cleans 25-30/15-20
9 pull-ups