Veckans Wods 20170523-20170528

Veckans Wods 20170523-20170528

Veckans teknik: Kipping ring MU

Måndag

Cardio

A: Team of 2 – you go i go – For time
400m löpning/500m row
100 DU
100 DB power clean 2×22/2×16 – 2×45/2×35
100 Situps – partner håller fötterna
400m löpning/500m row
90 DU
90 DB goblet squat 22/16 – 45/35
90 Situps – partner håller fötterna
400m löpning/500m row
80 DU
80 burpee box over 50/40
80 Situps – partner håller fötterna

– Dela hur ni vill

Tisdag

Strength

A: 3 set
10/10 one arm z-press
10 one ring-ring rows – 2 händer på 1 ring

B: Split Jerk – Fotarbete – 10min TC
Jobba teknik på fotarbete i splitjerk

C: Split Jerk – 16min TC
6×2 @ 70-80%
– Vila ca. 90sek-2min mellan seten
– Fokus på teknik och timing

D: Chainsaw row
3x 10/arm

Assistance & Extra
DB Bench press
4×10
– 5-10 strict pullup mellan seten

Onsdag

Weightlifting

A: Front Squat E2M for 16min (8 set)
1 rep @ 90%

B: Clean + Hang Clean – 18min TC
– 6×1+1 @ 70-80% of 1RM clean
– Vila ca. 90sek-2min mellan seten

C: Amrap 15min
20 burpees over bar
15 power cleans 40/30
10 t2b – scale: kipping leg raises

Torsdag

Gymnastics & Body control

A: 3 set – 15min TC
10 beat swings
6 jeffersons curl
20 alt. diagonal v-up

B: Emom 12min
1: 20-40s Hollow body hold
2: 5-15 Ring dips – scale: ring pushups
3: 3-10 strict supinated C2B – scale: negative pullups 3-5reps

C: Emom 20min
1: Row/Bike/Shuttle run – 10m target
2: Tuck ups
3: GTOH 20/15 – Viktplatta
4: Sprawl high jump

Fredag

Cardio

A: For time
1600m löpning
50 one hand DB thruster 16/10 – 35/25 – dela hur du vill
50 burpee 180 – 180 graders hopp

Lördag

Strength

A: 3 set
16 banded good mornings
16 walking lunges – lätt vikt
1min planka

B: Deadlift – 20min TC
10 @ 60% – Ingen TnG
8 @ 65% – Ingen TnG
6 @ 70% – TnG tillåtet
4 @ 75% – TnG tillåtet
4 @ 80% – TnG tillåtet

C: Front squat – 16min TC
6 @ 65%
4 @ 70%
4 @ 75%
4 @ 75-80%

Assistance & Extra
E: Strict pullup – Om ni hinner på klassen gör då detta!
4x 3-15 – scale: negative

Söndag

Weightlifting

A: 3 rounds (empty barbell) – 5min TC
6 Ohs
6 hip squat snatch
– Om coach har en egen barbell uppv. så fritt fram!

B: Snatch + Hang Snatch – 18min TC
– 1 Snatch + 1 Hang snatch
– Jobba upp så tungt du kan av komplexet under TC

C: 5 RFT
5 push jerk 60/43
7 T2B – scale: kipping leg raises
9 KBS 32/24

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