Veckans WODS 20180122-20180128

Veckans WODS 20180122-20180128

Veckans Teknik: T2B

MÅNDAG

Strength

A: 3 set – 10min TC
10/10 Banded Lateral Walk
15 Lateral Raises
8/8 Box Step @ 30×1 temp

B: Back Squat – 16min TC
– Jobba upp till en tung 3a. Inget max!

C: 4 set – 12min TC
10 DB Strict Press
12 Lunges Backwards

Assistance & Extra
D: Bench Press
5×5

E: GHD Back ext.
4x 12-15


TISDAG

Weightlifting

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

B: Emom 10min
1-3 Snatch @ 65%>
– Börja på ca. 65%, lägg på om det känns bra

C: For time – 16min TC
50 DL 100/70
50 Burpees
50 T2B – Scale: kipping leg raises, tuck ups
25 DL 100/70
25 T2B – Scale: kipping leg raises, tuck ups
25 T2B

Assistance & Extra
D: Amrap 8min
8 WB 9/6
8 Box Jump 60/50
8 cal AB / 10 cal row


ONSDAG

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 8min
8 Clean jerk 43/30 – Unbroken tng sets
10 HSPU scale: Hand release push up
10 KBS 24/16 – RX+ 32/24

C: Amrap 8min
30 DU
12 Pistols – scale: Banded, Shrimp squat, Box
10 C2B scale: Pullups, Jumping

Assistace & Extra
D: 5 RFT
100m shuttle run
10 Ring row
10 Push ups


TORSDAG

Cardio

A: Amrap 8min
20/16 Cal row
10 DB Power clean 2×22/2×16

B: Amrap 8min
10 Burpees to Plate
10 GTOH 20/15 – Viktplatta!

C: Amrap 8min
10 Box Jump Over 60/50
15 Situps


FREDAG

Strength

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

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

C: 5 set
5-15 Push ups on DB’s
5-10 Strict Pullup – Viktade om du kan fler än 10
10-15 Lateral Raises

Assistance & Extra
E: 5000m Row


LÖRDAG

Weightlifting

A: Front Squat – 16min TC
– Jobba upp till en tung 2a
– Vikt på känsla

B: Power Clean
Emom 10min
3-5 reps
– Starta på 65% och öka om det känns bra

C: Amrap 7min
7 Front Squat 50/35
7 Burpees
7 Deadlift 50/35
7 Burpees


SÖNDAG

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 C2B
5 HSPU
5 Burpee High Box jump 70/60
5 Thruster 50/35


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