Veckans WODS 190916-190922

Veckans WODS 190916-190922

Veckans teknik: Rope Climb
Nästa veckas teknik: Front Squat / Pushpress / Thruster


MÅNDAG

Weightlifting

A: Hang Power Clean – Emom 10min
2-3 – Vikt på känsla

B: Amrap 20min
50 KBS 24/16
50 Burpees
50 Goblet Squat 24/16
50 Tuck ups

Assistance & Extra
C: Snatch
Every 90s for 15min – 10 sets
1-2 – Vikt på känsla


TISDAG

Gymnastics & Body Control

A: HSPU tech
Coach choice!

B: Emom 12min
1: 3-10 HSPU
2: 3-10 Strict Pullups

C: Amrap 16min
20 Walking Lunges 24/16 – Goblet Rack
10 T2B – Scale: kipping leg raises
10 Box jump 60/50

Assistance & Extra
D: 3 set
30s Hollow hold
10 Lateral Raises


ONSDAG

Cardio

A: Tabata intervals
1: Burpees
2: Row / Ski Erg / Assualt Bike
3: Wall Balls 9/6
4: Strict Press 20/15
5: Weighted Sit ups 10/6 – DB mot bröst
6: Barbell Bicep Curl 20/15

– Gör klart en hel tabata på samma övning innan byte
– Vila 1min mellan övningarna

Assistance & Extra
B: Conditioning
300 Cal AB
300 Cal Row
300 Cal Ski Erg


TORSDAG

Strength

A: Back Squat
– Jobba upp till en tung 1a
– Gör sedan 4×1 @ 85% med 1s paus i botten

B: Emom 15min
1: 5 Deadlift @ 70%
2: 10 Floor Press
3: 5-15 Push Ups

Assistance & Extra
C: 4 set
3-10 Strict T2B – Scale: Leg / Knee raises
8/8 Bulgarian Split Squat


FREDAG

Weightlifting

A: Hang Power Snatch
– Coach choice!

B: Emom 10min
2-3 Hang Power Snatch – Vikt på känsla

C: Open 12.4 – Amrap 12min
150 WB 9/6
90 DU – Scale: 2xSU
30 MU – Scale: C2B / Pullups

Assistance & Extra
D: Clean Pull
– Jobba upp till en tung 1a


LÖRDAG

Gymnastics & Body control

A: 15min Core of coach choice!

B: Handstand – 15min
Coach choice!

C: 3 RFT
21 Burpees
15 KB Snatch 24/16
9 Strict HSPU

Assistance & Extra
C: 3 set
10 Bicep Curl
10-15 DB Scull Crusher


SÖNDAG

Cardio

A: Two big girls

800m Run

”Fran” – 42-30-18
Thruster 43/30
Pullups

800m Run

”Grace”
60 Clean Jerk (Anyhow) 60/43

800m Run

– Allt ska göras i följd utan vila

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