Dagens WOD

Programmering v 26

Måndag :
A ) emotm x 10
1 power clean & push press

B ) emotm x 20

  1. 8-12 cal echo bike / 10-15 assultbike / BikeErg
  2. 45 sec wb
  3. 6-12 t2b / knee2elbow / kneeraises
  4. 6-8/6-8 db hang snatch • zon 4

Tisdag :
A ) E2m x 5
3-5 front squat

B ) 4 rounds
Alt 8-10 back rack step lunges
Rest 60 sec

C ) 5 min workouts x 3 rest 2 min between
One rounds of DT 50-60/30-40
12 deadlift
9 hang power clean
6 stoh

RT : burpee box jump over

• zon 4

Onsdag :
A ) Team of 2 20 min amrap
20 strict press
20 db skullcruschers
20 strict pull-ups ( max 5 )
20 ring row

B ) alt e90s x 14

  1. 5 pull-ups 10 push-ups 15 air squat
  2. 5/5 kb push press 10 kbs 15 sit-ups

Zon 4

Torsdag :
A ) deadlift
10 r @50% 1 RM
8 r @55 %
6 r @65 %
5 r @75 %
5 r @80-85 %

B ) For time
400 m run
8 gtos slamball 60/40
20 m one arm heavy farmers carry
400 m run
6 gtos slamball
20 m one arm heavy farmers carry
400 m run
4 gtos slamball
20 m one arm heavy farmers carry

• zon 4

Fredag : TGIF Team of 2

Emotm as long as possible TC : 20
1 push press 1 burpee
2 push press 2 burpee
3 of each and so on….

Rest 4 min

8 rounds ( you go i go )
5 squat cleans 60/40
10 pull-ups
200 m row
( one partner bearhug hold slamball 40/25 )

Lördag :
A ) barbell cykling alt E75 s x 8
3-4 power snatch
( teknik och känsla, fokus att få till nära och tillräckligt högt )

B ) 4 rounds
1/1 tgu
12-15 half kneeling pallof press
20-30 sec static hold dual heavy kb
Rest 45-60 sec

C ) alt emotm x 16

  1. 8-15 cal echobike / 10-18 cal ab / row
  2. 8-10 thrusters

Söndag :
A ) E4m x 5
10-12 hip bridge db press ( start from top pos, alt left and right )
8-10 chest suopprt bench row
20-30 sec face to Wall static hold / plank hold

B ) 20 min amrap
20 cal Cardio Machine
15 ohs 40/30
20 burpee o bar
15 stoh
20 ring row

  • zon 4