Dagens WOD

Programmering v 45

Måndag :
A ) Back squat
1 x 8 @ 75
1 x 6 @ 80
1 x 6 @ 85
1 x 6 @88-89
1 x 4 @93-95

B ) for time
21 hang clean 50/35
21 push press
21 burpee o bar
18 hang clean
18 push press
18 burpee o bar
15 hang clean
15 push press
15 burpee o bar

• zon 4

Tisdag :
A ) e2.30m x 4
8-10 db bench press
15-20 banded push down

B ) e2.30 x 4
6-8 strict pull-ups
15-20 banded biceps curl

C ) 7 rounds
7 pull ups
9 box jump over
12 wb

• zon 4

Onsdag :
A ) Bella Complex TC : 12 min

B ) Team of 3 TC : 16 min
40/30 cal row
60/50 cal Skierg
100/80 cal echobike / assault bike
Then :
40/30 cal echobike / assault bike
60/50 cal Skierg
100/80 cal row

  • Alla tre atleterna får börja på varsin maskin och sedan hjälpa varandra att slutföra angivna calorier. Måste slutföra 100/80 cal på cykeln innan man gör allt ”backwards” • Zon 4

Torsdag :
A ) Emotm x 5
4-6 deadlift

B ) 4 rounds
10/10 banded RNT split squat (video)
10/10 dynamic sideplank

C ) 5 rounds TC : 20 min
60 sec on 30 sec off
20 one arm db thrusters
20 t2b
20 one arm db burpee to clean

• zon 4

Fredag: TGIF  🥳 Team of 2. TC :40
5 rounds each Relay
– 2 wallclimb
– 5 ohs 50/35
– 7 boxjump over

3 min rest

Share anyhow
– 25 m kb frontrack walking lunges 24/16
– 50 kb snatch
– 100 wb
– 200 Double unders / 40 cal Skierg

RT up to 40 min
Pers 1. Row/bike for cal
Pers 2. Barbell frontrack hold 40/30

• Zon 4

Lördag :
A ) emotm x 12
Min 1-3 4-5 reps @lätt
Min 4-6 3-4 reps @medium
Min 7-9 2-3 reps @medium – heavy
Min 10-12 1-2 reps @heavy

B ) 3 x 5 min amraps rest 2 min between

  1. 5/5 kb hang squat clean & push press
    10 burpee
  2. 5 slamball gtos
    20 m Slamball frontrack carry
    8/6 cal • zon 4

Söndag :
A ) E3m x 4
10 barbell row
8-10 ring row
15-20 lateral raises

B ) E3m x 4
10 slamball stoh ( från vä till hö axel )
20 m Slamball throws
RT up to 2.30 m hollow hold

C ) E3m x 4
10 goodmornings
6-8 heavy kbs
10 jumping lunges

Zon 3