Dagens WOD

Programmering v 37

Måndag :
A ) emotm x 15
Min 1. 5 push press
Min 2. 3 push press
Min 3. 1 push press

( lägg på vikt efter var 3:dje min )

B ) 8 min amrap
8 Arnold press
12 bent over reverse raises
20 heel taps over db

C ) 12 min amrap team of 2 you go i go
12/10 cal row
10 dual db lunges
8 hang clean
4 devils press

• zon 4

Tisdag :
A ) 5 rounds
4-6 deadlift @21X1 70-75 %
Rest 60 sec

B ) 4 rounds
4-6 strict pull-ups + 10-20 sec static hang in rigg
Rest 60 sec

C ) 20 rounds you go i go ( 10 each ) TC : 15 min
5 thrusters 40/30
7 burpees o bar
5 pull-ups

• zon 4

Onsdag :
A ) 10 min bygg till dagens tyngsta 1 RM power clean

B ) For time TC : 20 min
20 power clean 50/35
400 m run
10 hspu / push-ups
15 power cleans 60/40
400 m run
10 hspu / push-ups
10 power cleans 70/50
400 m run
10 hspu

• Zon 4

Torsdag :
A ) Back squat emotm x 15 @70-85 %
Min 1. 5
Min 2. 3
Min 3. 1

B ) 3 x 5 min amrap 2 min rest between

  1. 5 dual db burpee box step over + 12 alt db snatch
  2. 10 alt lunges one db oh + 30 Double unders
  3. 5 dual db cleans + 10 dual db front rack squat • zon 4

Fredag: TGIF team Friday Totalt : 40 min

21-15-9-9-15-21 split as you like
Ohs 50/35
Cal Rowing

8 rounds you go i go
9 T2b
7 Hang Power Clean 60/40
3 bmu / 5 c2b

3 Rounds ( both )
400m Run
50 Air Squats in synk

• Zon 4

Lördag :
A ) emotm x 20

  1. 1-2 rope climb
  2. 1-3 Wall climb / 40 sec practise hsw
  3. 4-6 t2b / 4-6 Toes 2 ring
  4. 45 sec aktive rest row/bike

B ) 50-40-30-20-10 TC : 20 min
Cal Row, wb and box jump

• zon 4

Söndag :
3 x 10 min rest 2 min between
A ) E2m x5
10 dual db floor press
12-15 triceps push down

B ) 10 min amrap
200 m run
12 kbs 24/16
6/6 kb clean & jerk

C ) Otmem x 10

  1. 30 sec knifejacks
  2. 30 sec dual kb static hold
  3. 30 sec Russian twist
  4. 30 sec dual kb oh hold
  5. 30 sec plank hold • Zon 3+ 4 ◦

Programmering vecka 37

Måndag :
A ) emotm x 15
Min 1. 5 push press
Min 2. 3 push press
Min 3. 1 push press

( lägg på vikt efter var 3:dje min )

B ) 8 min amrap
8 Arnold press
12 bent over reverse raises
20 heel taps over db

C ) 12 min amrap team of 2 you go i go
12/10 cal row
10 dual db lunges
8 hang clean
4 devils press

• zon 4

Tisdag :
A ) 5 rounds
4-6 deadlift @21X1 70-75 %
Rest 60 sec

B ) 4 rounds
4-6 strict pull-ups + 10-20 sec static hang in rigg
Rest 60 sec

C ) 20 rounds you go i go ( 10 each ) TC : 15 min
5 thrusters 40/30
7 burpees o bar
5 pull-ups

• zon 4

Onsdag :
A ) 10 min bygg till dagens tyngsta 1 RM power clean

B ) For time TC : 20 min
20 power clean 50/35
400 m run
10 hspu / push-ups
15 power cleans 60/40
400 m run
10 hspu / push-ups
10 power cleans 70/50
400 m run
10 hspu

• Zon 4

Torsdag :
A ) Back squat emotm x 15 @70-85 %
Min 1. 5
Min 2. 3
Min 3. 1

B ) 3 x 5 min amrap 2 min rest between

  1. 5 dual db burpee box step over + 12 alt db snatch
  2. 10 alt lunges one db oh + 30 Double unders
  3. 5 dual db cleans + 10 dual db front rack squat • zon 4

Fredag: TGIF team Friday Totalt : 40 min

21-15-9-9-15-21 split as you like
Ohs 50/35
Cal Rowing

8 rounds you go i go
9 T2b
7 Hang Power Clean 60/40
3 bmu / 5 c2b

3 Rounds ( both )
400m Run
50 Air Squats in synk

• Zon 4

Lördag :
A ) emotm x 20

  1. 1-2 rope climb
  2. 1-3 Wall climb / 40 sec practise hsw
  3. 4-6 t2b / 4-6 Toes 2 ring
  4. 45 sec aktive rest row/bike

B ) 50-40-30-20-10 TC : 20 min
Cal Row, wb and box jump

• zon 4

Söndag :
3 x 10 min rest 2 min between
A ) E2m x5
10 dual db floor press
12-15 triceps push down

B ) 10 min amrap
200 m run
12 kbs 24/16
6/6 kb clean & jerk

C ) Otmem x 10

  1. 30 sec knifejacks
  2. 30 sec dual kb static hold
  3. 30 sec Russian twist
  4. 30 sec dual kb oh hold
  5. 30 sec plank hold • Zon 3+ 4 ◦