Veckans WODS – 20190415-20190421

Veckans WODS – 20190415-20190421

Veckans teknikövning: HSPU
Nästa veckas teknikövning: T2B


MÅNDAG

Gymnastics & Body control

A: 3 set
1min Straddle Stretch
10-15 Seated Leg Lifts 
10 DB Cuban Press

B: 3 set
3-10 Strict T2B
10-30s Handstand – Free supported, Wall facing, Back facing etc.

C: Amrap 4 rounds
1min Push ups
1min Wall sit
1min KBS 24/16 – RX+ 32/24
1min Lunges Backwards 24/16 – RX+ 32/24
1min Rest


TISDAG

Cardio

A: Team of 2 – You go i go
5 Rounds
20 Alt. DB Snatch + Thruster 22/16
20 Burpee Box Jump 60/50
20 Wall balls 9/6
20 Pullups – Scale: Jumping


ONSDAG

Strength

A: 3 set
8/8 One leg DL
10 Flyes

B: Back Squat
4×4

C: 3 set
6/6 Bulgarian Split Squat
3-5 High Box Jump

Assistance & Extra
D: Front Squat
Emom 10min
1 @ 70% – 1sec pause in bottom


TORSDAG

Weightlifting

A: Hang Power Snatch + OHS tech
– Coach choice!

B: Every 2min for 14min – 7 sets
1 Hang Power Snatch + OHS
– Försök inte maxa utan håll dig på vikter du klarar tekniskt

C: Intervals – Emom 12min
1: 20s Burpees
2: 20s Row / AB / Ski
3: 20s Ball Slam 9/6

Assistance & Extra
D: Clean Pulls
5×3


FREDAG

Gymnastics & Body control

A: 3 set
8/8 One Arm Ring Row
20/20s Side Hollow Hold 

B: 3 set
3-10 Push ups @30×1 tempo
10-15 V-ups / Tuck ups

C: 10-9-8-7-6-5-4-3-2-1
KBS 24/16
Goblet Squat 24/16
Strict Supinated Pullups – Scale: Rubber band

Assistance & Extra
D: 3 set
10 Bicep Curl
10 Scull Crusher

LÖRDAG

Cardio

A: Cardio of coach choice!


SÖNDAG

Strength

A: 3 set
8/8 One Arm DB Bench Press
10/10 Lunge Backwards

B: Deadlift
4×4 – No TNG!

C: Bench Press
4×4

– Vid full klass kan halva gruppen börja med C före B

No Comments

Sorry, the comment form is closed at this time.