Veckans WODS – 20190930-20191006

Veckans WODS – 20190930-20191006

Veckans teknik: Pistol Squat
Nästa veckas teknik: Snatch


MÅNDAG

Cardio

A: Team of 2 – You go i go
66 Thrusters 43/30
66 Burpees over partner in Plank
66 KBS 24/16 – Rx+ 32/24
44 Thrusters 43/30
44 Burpees over partner in Plank
44 KBS 24/16 – Rx+ 32/24
22 Thrusters 43/30
22 Burpees over partner in Plank
22 KBS 24/16 – Rx+ 32/24


TISDAG

Strength

A: Back Squat
10-8-6-4-2 – Vikt på känsla
– Gör 3-10 Strict Pullups mellan seten

B: 3 set
8 Barbell Row
10 Good mornings
10 Reverse Flyes

C: 3 set
21´s Bicep Curl
10 Walking Lunges


ONSDAG

Weightlifting

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

B: Amrap 16min
6 Hang Power Clean 50/35
8 Box Jump 60/50
10 Alt. DB Snatch 22/16

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


TORSDAG

Gymnastics & Body Control

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

B: Amrap 12min
20 Tuck ups
20 Jumping Lunges
60 DU / 120 SU

Assistance & Extra
D: 3 set
30s Hollow hold
10 Ring Row


FREDAG

Cardio

A: Intervals – 1min on 1min off for 40min
1: Row / Ski / AB
2: WB 9/6 – RX+ 14/9
3: One Arm Devils Press 22/16
4: Power Snatch 35/25
5: Push Press 35/25

Assistance & Extra
B: 500 Cal AB


LÖRDAG

Strength

A: Deadlift – 15min TC
– Jobba upp till en tung 1a

B: Front Squat – 15min TC
– Jobba upp till en tung 1a

C: 3 set
8/8 Bulgarian Split Squat
8/8 One Leg Deadlift

Assistance & Extra
C: 4 set
3-10 Strict T2B – Scale: Leg / Knee raises
30/30s Side Plank


SÖNDAG

Weightlifting

A: Snatch of coach choice!

B: Metcon coach choice!
Focus Barbell!

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