Veckans WODS 20180115-20180121

Veckans WODS 20180115-20180121

Veckans teknik: Push Jerk TnG

MÅNDAG

Weightlifting

A: 4 set – 10min TC
5 Hang Muscle Snatch
3 OHS
– Börja lätt och öka om det känns bra

B: Snatch – 16min TC
– Jobba upp till en tung singel

C: For time
30 Power Snatch 50/35
30 Front Squat 50/35
30 T2B
– 5 Burpees EMOM! Starta med burpees!

D: Emom 8min
3-5 Push Jerk – TnG

E: Amrap 10min
Max cal AB


TISDAG

Gymnastics & Body control

A: Emom 12min
1: DU – Samla reps i lugnt tempo / Teknikträna
2: 20 Tuck Ups
3: 20 Reverse Snow Angels

B: Amrap 10min
12 Pistols – Scale: Banded, Shrimp, Box
10 alt. DB snatch 22/16 – 45/35
8 C2B

C: Amrap 10min
12 KBS 24/16
10 Box Jump
8 Burpees

Assistace & Extra
D: For time
12-9-6
MU
25 Cal AB


ONSDAG

Cardio

A: Amrap
3 Rounds
2min Row Cals
2min Burpee Box Jump Step down 60/50
2min DB Power Clean 2×22/2×16
2min Front Rack Lunges 43/30
2min Rest


TORSDAG

Strength

A: 4 set – 10min TC
10 Scap Pulls
8/8 Seated Arnold Press
8 Jumping Goodmornings

B: Push Press – 16min TC
8-8-6-6-4-4 – TnG
– Vikt på känsla.

C: 4 set
5-10 Strict Pullup – Viktade om du kan fler än 10
10-15 Lateral Raises

D: 4 set
8 Ring Row
10-15 Tricep Extension on Stallbar

Assistance & Extra
E: 3x8min
Max meter Row
3min Rest


FREDAG

Weightlifting

A: Clean – 16min TC
3-3-2-2-1-1
– Vikt på känsla

B: Front Squat – 14min TC
– Jobba upp till en tung 3a

C: Amrap 12min
10 KBS 24/16
10 Goblet Squat 24/16
10 Burpees


LÖRDAG

Gymnastics & Body control

A: 3 set – 10min TC
5 Pullup Prep / 10 Scap pulls
8/8 KB Press / Arnold Press
40s Weighted Plank Hold

B: Strict HSPU – 16min TC
5x 3-10 – Gå inte till failure!

C: Amrap 20min
5 T2B
5 HSPU
5 Burpees
5 High box jump 70/60


SÖNDAG

Cardio

A: Team of 2 – You go i go – For time
100 cal row
100 hang power clean 43/30
100 burpees over bar
100 front squat 43/30
100 sync sit ups
100 STOH 43/30

No Comments

Sorry, the comment form is closed at this time.