Veckans WODS – 20190729-20190804

Veckans WODS – 20190729-20190804

MÅNDAG

Strength

A: 3 set
8/8 Lunge Backwards – 2xKB i frontrack från bumper plate
8-10 Ring Row

B: Every 2min for 16min – 8 sets (4/exercise)
1: 5 Front Squat
2: 3-10 Strict Pullups
– Gör varannan övning med start var andra minut
– Kan du fler än 10 Pullups kan du göra viktade, scale: Negative

C: 3 set
8/8 Box step @ 30×1 tempo
8/8 DB Row


TISDAG

Weightlifting

A: Push Jerk
4×3

B: Emom 12min
2 Hang Power Snatch
– Vikt på känsla, fokusera på fina tekniska lyft

C: Amrap 10min
8/8 DB Hang Snatch 22/16
8/8 DB Push Press 22/16
8/8 Lunges backwards 22/16
8 Burpees

Assistance & Extra
D: Power Clean
For time
30 @ 70%


ONSDAG

Gymnastics & Body Control

A: 3 set
40s Straddle stretch
20-30s Handstand – Scale: Wall facing, back facing, kick ups
10-15 Pike leg lifts 

B: C2B / Pullup kipping teknik
– Coach choice

C: Every 5min for 15min – 3 sets
12-9-6 of:
C2B / Pullups
Burpees
Box jump over 60/50
– Vila resterande tid och börja sedan om var 5e min
– Om du inte är klar innan 4:30 så stanna och vila de sista 30s


TORSDAG

Cardio

A: ”The Chief”
Amrap 3min – 5 sets
3 Power Clean 60/43
6 Push ups
9 Air Squats
– Vila 1min
– 19min total

B: For time
100 Situp

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


FREDAG

Strength

A: Back Squat
– Heavy single in 12min

B: Deadlift
– Heavy single in 12min

C: Strict Press
– Heavy single in 12min

Assistance & Extra
D: 21-18-15-12-9-6-3
Back Squat 60/43
GHD Back Ext.
Strict DB press 2×16/2×10


LÖRDAG

Weightlifting

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

B: Power Clean
– 5×2 @ 70-80%

C: 10-9-8-7-6-5-4-3-2-2
Hang Power Clean 60/43
T2B
Burpees

Assistance & Extra
D: Snatch Pull
6×3 @ 90% of 1RM snatch


SÖNDAG

Gymnastics & Body control

A: 3 set
10-30s Handstand – Free supported, Wall facing, Back facing etc.
20/20s Side Hollow 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: Every 3min for 15min – 5 sets
200m run
12 Pistols – scale: reps, box, shrimp squat, band
Max Push Ups

Assistance & Extra
D: 3 set
30s Hollow hold flutter kicks
10 Scull crucher

No Comments

Sorry, the comment form is closed at this time.