God Jul veckans WODS 20171218-20171224

God Jul veckans WODS 20171218-20171224

Veckans teknik: Cluster


MÅNDAG

Strength

A: 4 set – 14min TC – Noggrann uppv. kring höft & baksida innan!
10/10 Banded lateral walk
10 Hip thrust – banded
10-30s L-sit / tucked

B: Back squat – 16min TC
10 RM

C: 4 set
20m Banded sprint
12 DB Romanian deadlift


TISDAG

Weightlifting

A: 3 set – 10min TC
6 Jumping Good mornings
15 V-ups / tuck ups
10 Dual KB press

B: Hang Power Clean + Push Press
5+5
4+4
3+3
2+2
1+1
– Vikt på känsla

C: 3 RFT
30 KBS 24/16
20 STOH 50/35
10 box jump 70/60


ONSDAG

Gymnastics & Body control

A: 3 set – 10min TC –
10 Shoulder dislocates
5 Goblet squat @ 33×1
5 Pullup Prep – Om du inte vet vad detta är gör då 10 scap pulls

B: Pistol Squat – 14min TC
4x 12-16 (varannat ben)
– Scale: Banded, Shrimp squat, Box

C: 5 RFT – 14min TC
6 Pullups
6 T2B
9 KB Front Squat – KB höger arm
9 KB Front Squat – KB vänster arm
– KB 24/16

Assistance & Extra
D: Emom 18min
1: 3-5 MU
2: 15/12 cal AB
3: 20/15 cal row


TORSDAG

Cardio

A: Amrap 3 rounds
2min Row
2min Med ball situps 9/6
2min Hang power snatch 35/25
2min Burpee box step over 60/50

B: Amrap 7min
Burpees


FREDAG

Strength

A: 3 set – 10min TC
10 scap pulls + 10 band pull appart
5-15 Weighted Pushup

B: Bench press – 18min TC
5×5 @ 75%
– Gör 3-10 Strict pullup mellan seten

C: DB row
5x 8/8 – Vikt på känsla
– Gör 10-15 barbell bicep curl mellan seten

– Dela gruppen på 2. Ena gruppen börjar med B, andra gruppen börjar med C.


LÖRDAG

Weightlifting

A: 4 set – 10min TC
3 Hip Muscle snatch
3 Hip Snatch

B: Snatch – 16min
– Jobba upp så tungt du kan inom TC

C: ”Diane”
21-15-9
Deadlift 102/70
HSPU


SÖNDAG

Gymnastics & Body control

A: “12 Days of Christmas – Invictus Style”

1 set of 300m row
2 Snatches 70/50
3 Thrusters 70/50
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 C2B
8 Kettlebell Swings 40/32
9 Box Jumps 70/60
10 Handstand Push-Ups
11 Ground to Overhead 70/50
12 Man-Makers 22/16
11 Ground to Overhead 70/50
12 Man-Makers 22/16

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

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