Veckans WODS – 20190722-20190728

Veckans WODS – 20190722-20190728

MÅNDAG

Weightlifting

A: Hang Power Snatch tech – 15min TC
– Coach choice!

B: Every 90s for 15min – 10 set
1-3 Hang Power Snatch
– Fokus på fina lyft! Bygg upp under tiden och sänk i reps eftersom

C: Amrap 16min
400m Run
30 Goblet Squat 24/16
30 Burpees over bar
30 Hang Power Snatch 35/25

Assistance & Extra
D: Power Clean Push Jerk
– Jobba upp till en tung 1a


TISDAG

Gymnastics & Body Control

A: Coach choice of warmup and tech for B:

B: ”Jackie”
1000m Row
50 Thruster 20/15
30 Pullups
– flygande start på roddarna

C: Coach choice gymnastic core
– Coachen väljer bålträning för tiden som är kvar på passet!

Assistance & Extra
D: 3 set
10 Reverse flyes
10 Flyes
20 GHD Situps


ONSDAG

Cardio

A: Amrap 30min – 1min on 1min off
10 Power Clean 60/50 – RX+ 70/50
10 Box Jump Over 60/50 – 70/50
10/10 DB Push Press 22/16 – RX+ 28/20
20 DB OH Walking Lunges 22/16 – RX+ 28/20
– Börja där du slutade efrer vilan
– Byt hand som du vill under Walking Lunges

Assistance & Extra
C: Running
20min Max distans
– Använd run keeper


TORSDAG

Strength

A: 3 set
8/8 Bulgarian Split Squat
8/8 DB Row @ 30×1

B: Front Squat
8×1 – 2s Pause in bottom
– Alla 8 set ska göras på minst 85-90% av max

C: 3 set
8/8 Lunge backwards – Barbell
3-5 Ring Pullups – Scale: Negative

Assistance & Extra
D: Emom 8min
2 Rope Climb

FREDAG

Weightlifting

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

B: Split Jerk
– 5×2 @ 70-80%

C: 21-15-9
Push Press 50/35 – RX+ 60/43
Burpees
T2B

Assistance & Extra
D: Squat Clean
6×2 @ 80%


LÖRDAG

Gymnastics & Body control

A: 3 set
10-30s Handstand – Free supported, Wall facing, Back facing etc.
20/20s Side Hollow Hold
40-60s Arch Hold

B: 4 set
10-30s L-sit hold – scale: L- tucked hold
3-10 Ring Dips / Dips / Push ups
– Jobba på full utlåsning och kontroll på dips

C: Running intervals
Every 3min for 15min
400m Run

Assistance & Extra
D: 10 Scull crucher
30s Hollow hold flutter kicks


SÖNDAG

Cardio

A: Coach choice

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