Veckans WODS – 20180416-20180422

Veckans WODS – 20180416-20180422

Veckans teknikövning: Thruster


MÅNDAG

Gymnastics & Body control

A: Emom 12min
1: 5-15 Strict Pullups – Scale: Negativa!
2: 2-3 Wall walks
3: 15 V-ups / Tuck ups

B: Emom 12min
1: DU
2: 10 Ring Row
3: 40s weighted plank

C: Emom 10min
30s wall sit
30s burpees
– Antal burpees = score


TISDAG

Cardio

A: Amrap 30min
400m Run
15 Hang power clean 43/30
15 Push press 43/30
30 Air squats


ONSDAG

Strength

A: 3 set – 10min TC
10/10 Psoas march
8 Kang squat

B: Deadlift – 18min TC – TEST
– Jobba upp till 1RM

C: 3 set – 12 min TC
10/10 DB row
10/10 Lunges backwards – Hantlar hängandes
15 V-ups / Tuck ups


TORSDAG

Weightlifting

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

B: Hang Snatch – 16min TC – TEST
– Jobba upp till ett 1RM

C: ”Helen” – 16min TC – TEST
3 RFT
400m run
21 KBS 24/16
12 Pullups


FREDAG

Gymnastics & Body control

A: 3 set – 10min TC
5-10 Push ups @ 30×1
30s Hollow hold

B: 3 set
30/30s Side plank
10-15 Revers snow angels

C: 3 set
20-30 Plank shoulder tap
10-15 Banded tricep extension

D: 10-9-8-7-6-5-4-3-2-1 – 10min TC
KBS 24/16
Goblet squat 24/16
Burpees


LÖRDAG

Cardio

A: Team of 2 – you go i go – 30min TC
Cash in: 800m run
3 Rounds
50 Box step ups 50cm – 16/10kg DB
50 One arm DB thruster 16/10kg
50 Burpees over partner in plank
Cash out: 800m run

– Dela repsen hur ni vill! Löpning sker tillsammans!


SÖNDAG

Strength

A: 3 set – 10min TC
10/10 Arnold press
10 Scap pulls
5 Weighted vertical jump

B: Push Press – 16min TC – TEST
– Jobba upp till ett 1RM

C: Max Box jump – TEST
– Max höjd box jump – 5 försök!


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