Veckans WODS 20190506-20190512

Veckans WODS 20190506-20190512

Veckans teknikövning: Deadlift & Rope Climb
Nästa veckas teknikövning: Ring Muscle up


MÅNDAG

Cardio

A: Amrap 8min
12 Cal row
10 KBS 24/16 – Rx+ 32/24
8 burpees

B: Amrap 8min
12 WB 9/6
10 Pullups
8 bupees

C: Amrap 8min
12 DB Snatch 22/16 – Rx+ 28/20
10 DB Push Press 22/16 – Rx+ 28/20
8 burpees

– Dela upp klassen i grupper och starta på olika
– 3min vila mellan

Assistance & Extra
D: Running intervals
8x 400m
90s rest


TISDAG

Strength

A: 3 set
8 Good mornings
8-12 DB Bench Press

B: Back Squat – 16min
4×3 – Vikt på känsla

C: Emom 10min
1: 3 Deadlift @ 70-70%
2: 5-15 Pushups

Assistance & Extra
D: Front Squat
Maxrep @ 85%


ONSDAG

Weightlifting

A: Power Clean Push Jerk tech – 15min TC
– Coach choice!

B: Every 90s for 15min – 10 set
1-2 Power Clean Push Jerk
– Vikt på känsla, fokus på teknik
– Nybörjare kan göra från hang

C: For time – 12min
50 DB Hang Clean Jerk 22/16 – open standard
– Emom 4 Burpees ink start
– Dela upp på höger/vänster hur du vill

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


TORSDAG

Gymnastics & Body control

A: 10min Core
Coach choice!

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

C: Amrap 10min
10 Power Snatch 35/25
30 DU / 60 SU

Assistance & Extra
D: 3 set
15 V-ups
10 Bicep curl


FREDAG

Cardio

A: Team of 2 – You go i go – 35min TC
3 Rounds
50 Sync Lunges Backwards 22/16
50 Burpees
50 Push Press 43/30
400m run – Tillsammans!

– Dela hur ni vill!


LÖRDAG

Strength

A: 3 set
8 DB Bench Press
10 Flyes mellan seten
– Super set!

B: Deadlift
4×3 – Vikt på känsla

C: Emom 10min
1: 3 Back Squat @ 70-75%
2: 3-5 Seated high box jumps

Assistance & Extra
D: Front Squat
3×3 @ 70%


SÖNDAG

Weightlifting

A: Snatch tech
– Coach choice!

B: Every 90s for 15min – 10set
1-2 Snatch
– Försök inte maxa utan håll dig på vikter du klarar tekniskt

C: 21-15-9
C2B Pullups – Scale: Pullups, jumping
OHS 43/30 – Rx+ 50/35

Assistance & Extra
D: Clean Pulls
5×3

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