Veckans WODS – 20181015-20181021

Veckans WODS – 20181015-20181021

Veckans Teknikövning: HSPU


MÅNDAG

Strength

A: 3 set
10 DB Floor Press
8-10 Ring Row

B: 4 set
10 DB Bench Press
3-10 Strict Pullups
– Kan du fler än 10 Strict Pullups gör då viktade mellan 3-10 reps

C: 3 set
10 Banded Lat Pulls
10 Tricep Scull Crusher


TISDAG

Weightlifting

A: Back Squat
– Jobba upp till en tung 3a

B: On a running clock – 20min Total
min 0-12
Hang Power Snatch – Jobba upp till en tung 1a

min 12-20 – 8min Amrap
10 Hang Power Snatch 35/25
10 Back Squat 35/25
10 Burpees

Assistance & Extra
C: Emom 12min
3 Power Clean
– Vikt på känsla


ONSDAG

Gymnastics & Body control

A: 3 set
30s Hollow Hold
10 Reverse snow Angels

B: T2B Teknik – 10min TC

C: For time
30 T2B – Scale: Kipping Leg Raises / V-ups / Tuck ups
30 KBS 24/16
30 Jumping Lunges
30 Sit ups
30 Burpees

Assistance & Extra
D: 3 set
30/30s Side Plank
10 Band Pull Appart


TORSDAG

Cardio

A: Team of 2 – You go i go – 40min TC
3 Rounds
50 Sync Step Ups 22/16 – 50cm, sync on top
50 Burpees over partner in plank
50 Alt. DB Snatch 22/16
400m run – Tillsammans!
– Dela hur ni vill

Assistance & Extra
C: Rowing intervals
4x500m @ 2k pace
rest 2min between


FREDAG

Strength

A: 3 set
10 Banded Lat Pulls
10 Scap Pulls
10-15 Wrist Curl

B: Strict Weighted Pullups
– 4x 3-5
– Scale: Oviktade / Negativa

C: 3 set
8/8 DB Row
10 DB Bicep Curl
10 Reverse Flyes

Assistance & Extra
D: 3 set
10 Barbell Bicep Curl


LÖRDAG

Weightlifting

A: Hang Clean tech – 15min TC
– Coach choice!

B: Hang Clean
5×2 @ 70-80%

C: 5 RFT
50 DU
10/10 DB Hang Clean Jerk – Open standard
10 Burpee Box Jump Over 60/50


SÖNDAG

Gymnastics & Body control

A: 3 set – 10min TC
3-10 Push Ups @ 30×1
10-15 V-ups / Tuck Ups

B: 3 set
10-30s Head Stand
10-30s Wallfacing handstand – scale: 1-3 wall climb

C: Amrap 15min
5 Pullups
10 Tuck Ups
15 Wall Balls 9/6

Assistance & Extra
D: 3 set
10 DB Scull Crusher
3-5 Rope climb

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