Veckans WODS – 20190923-20190929

Veckans WODS – 20190923-20190929

Veckans teknik: Front Squat / Pushpress / Thruster
Nästa veckas teknik: Pistol Squat


MÅNDAG

Strength

A: Deadlift
10-8-6-4-2 – Vikt på känsla
– Gör 8/8 DB Row mellan seten

B: 3 set
8 Barbell Row
10 Good mornings

C: 3 set
21´s Bicep Curl
10 Reverse Flyes


TISDAG

Weightlifting

A: Push Jerk
10-8-6-4-2 – Vikt på känsla

B: Amrap 16min
5/5 DB Snatch 22/16
5/5 DB Push Press 22/16
5/5 Lunges DB in suit case hold 22/16 – Byt hand vid benbyta, motsatt hand till ben
10 Diagonal V-up

Assistance & Extra
C: Snatch
Every 90s for 15min – 10 sets
1-2 – Vikt på känsla


ONSDAG

Gymnastics & Body Control

A: Emom 15min
1: 3-10 C2B / Pullups
2: 3-15 Push up
3: 3-10 Strict T2B / Leg/knee raises

B: Amrap 15min
50 DU / 100 SU
10 Box Jump 60/50
10 Burpees
10 KBS 24/16

Assistance & Extra
D: 3 set
30s Hollow hold
10 Lateral raises


TORSDAG

Cardio

A: Intervals – Emom 40min
1: 30s Row / Ski / AB
2: 30s Renegade Rows 2x 16/10
3: 30s WB 9/6 – RX+ 14/9
4: 30s Mountain Climbers
5: 30s Burpee box jump 60/50

Assistance & Extra
B: 1600m Run with weightvest 10/6


FREDAG

Strength

A: Front Squat
– Jobba upp till en tung 1a
– Gör sedan 5×1 @ 85% med 1s paus i botten

B: Emom 15min
1: 5 Deadlift @ 70%
2: 5-10 Pullups
3: 10 Barbell Row

Assistance & Extra
C: 4 set
3-10 Strict T2B – Scale: Leg / Knee raises
8/8 Bulgarian Split Squat


LÖRDAG

Weightlifting

A: Power Snatch
– Coach choice!

B: Emom 10min
1 Power Snatch – Vikt på känsla
– Jobba upp till en tung 1a under 10min
– Nybörjade kan köra från Hang

C: Open 15.1 – Amrap 9min
15 T2B
10 Deadlift 50/35
5 Power Snatch 50/35

Assistance & Extra
D: Clean Pull
– Jobba upp till en tung 1a


SÖNDAG

Gymnastics & Body control

A: 15min Core of coach choice!

B: Handstand – 15min
Coach choice!

C: Metcon of coach choice!

Assistance & Extra
C: 3 set
10 Bicep Curl
10-15 DB Scull Crusher

No Comments

Sorry, the comment form is closed at this time.