Veckans WODS – 20190513-20190519

Veckans WODS – 20190513-20190519

Veckans teknikövning: Ring Muscle up
Nästa veckas teknikövning: Squat clean thruster


MÅNDAG

Gymnastics & Body control

A: 3 set
8 False grip ring row
10-30s Handstand – Free supported, Wall facing, Back facing etc.
3-5 Skin the cat – Scale: hanging knee raises

B: Every 3min for 15min
400m Run
– Max Ring/Bar Muscle up, C2B, Pullups

C: Core / Assistance of Coach choice!

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


TISDAG

Cardio

A: Amrap 16min
10 Front Squat 60/43
8 Burpees over bar
6 Stoh 60/43
– Sture kör FS och STOH med DB 2×45 / 2 x35

– Använd tiden till att värma upp noggrant och jobba teknik och game plan.

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


ONSDAG

Strength

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

B: Deadlift – 16min
– Jobba upp till en tung 3a

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

Assistance & Extra
D: 3 set
10 Flyes
3-5 High box jumps


TORSDAG

Weightlifting

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

B: Push Jerk
8-6-4-2 – Vikt på känsla
– Ingen TNG!

C: For time
800m Run
50 WB 9/6
30 Burpees
400m Medball Run 9/6

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


FREDAG

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 12min
15 Pullups – Scale: Less reps, jumping
30 Push ups – Scale: Less reps, bench, box, knees
60 DU / 120 SU

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


LÖRDAG

Cardio

A: Team of 2 – You go i go
– Coach choice!


SÖNDAG

Strength

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

B: Back Squat – 16min TC
– Jobba upp till en tung 3a

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

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

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