Dagens WOD

Programmering v33

Måndag :
A ) alt emotm x 15

  1. 8-10 hip thrusters
  2. 8/8 split stance RDL with kb

B ) Aerobic intervals
3 min of

  1. Burpee Shuttelrun ( 10 m )
  2. row for cal
  3. 2X 22.5/15 db box step over
    Rest 2 min
    2 min of 1.2.3
    Rest 1 min
    1 min of 1.2.3 ( dela gruppen i 2 lr 3 )
    Flow : alla ska göra 3 min av allt innan vila sen 2 min av allt osv • zon 4

Tisdag :
A ) E3m x 5
6-8 bench press
5/5 Renegade row with dual db
3-4 strict pull-ups

B ) 10 min amrap team of 2
Pers 1. 30 m slamball bearhug carry
Pers 2. Plank hold
Byte när person 1 har slutfört 30 m slamball bearhug carry

C ) 10 min amrap team of 2
Pers 1. 1 Wallclimb + 5/5 db clean & jerk + 5 t2b / k2e
Per 2. Assultbike / echobike for cal
Byte när pers 1 slutfört ett varv av wallclimb, clean & jerk och t2b

• zon 4

Onsdag :
A ) alt e90s x 10 (5 of each ) same weight

  1. 6-8 back squat
  2. 8-10 alt lunges front rack

B ) 5 rounds 40 sec on 20 sec off TC :20
10 alt db snatch 22.5/15
10 burpee box jump over
15/12 cal row

Zon 4

Torsdag :
A ) emotm x 10
1 clean deadlift
1 power clean

B ) 3 rounds
20 trunk rotation
10 kb sidebent + 20 sec static hold left side
10 kb sidebent + 20 sec static hold right side

C ) 20 min amrap
400 m run
10 deadlift 70/50
50 Double unders / 100 SU
10 pull-ups

• zon 4

Fredag: TGIF team Friday 40 min 🥳
5 rounds split as you like
400 m row
20 thrusters 40/30
TC 14 min
On min 15
20 rounds 10 rounds each
1 rmu / 1 bmu / 3 devils press 22.5/15
4 hspu / 8 push-ups
8 kbs 32/24

TC : 25 min

  • Zon 4

Lördag :
A1.) For 10 min built a heavy 2:a push jerk from rack
A2. ) e30s x 5
3-5 push jerk @80-85 from A1

B ) emotm x 20

  1. 12-15/8-12 cal ab or Echo bike
  2. 4-6 slamball cleans
  3. Amrap wb
  4. Rest • zon 4

Söndag :
A ) 5 Rounds
4-6 deadlift @70-85 %
Rest 60 sec

B ) 4 rounds
1/1 tgu
15 backextension on floor

C ) 12 min amrap
7.5 m one arm oh kb walking lunges
5/5 kb snatch
7.5 m one arm kb oh walking lunges
10 burpees over kb