Veckans WODS – Vecka 2 – 2020

Veckans WODS – Vecka 2 – 2020

Veckans teknikövning: Kipping Pullups


MÅNDAG

Weightlifting & Strength

A: Power Snatch
Every 90s for 12min – 8 set
1-2 rep – Vikt på känsla

B: OHS – 16min TC
– Jobba upp till Heavy 5

C: 4 set
10/10 DB OH Walking Lunges
10 Strict Press
5 Seatede Weighted Vertical Jump

Assistance & Extra
D: Clean
6×3 @ 70%


TISDAG

Gymnastics & Body Control

A: Emom 12min
1: 3-10 Strict T2B
2: 3-10 Push Ups @ 20×1
3: 6-8 Ring Row

B: Emom 15min
1: 3-10 Strict Supinated Pullups
2: 10-15 V-ups
3: 20-30s Wall Facing Handstand

C: Team of 2 – Amrap 10min
10 Cal Row / AB / Ski Erg
8 Burpees
– Varannat varv!

Assistance & Extra
D: 4 set
5-10m Handstand Walk
Amrap Bar MU
2min Rest


ONSDAG

Cardio

A: Team of 2 – Amrap 30min – ”Big Nate”
2 Ring/Bar MU – Scale: 4 C2B / Pullups
4 HSPU
8 KBS 32/24
16 Air Squats
– Varannat varv!

Assistance & Extra
B: Conditioning
300 Cal AB
300 Cal Row
300 Cal Ski Erg


TORSDAG

Strength & Cardio

A: Front Squat
5×5 @ 70-75%

B: Romanian DL
3×10

B: Amrap 16min
12 Jumping Lunges
12 Alt. DB Snatch 22/16
12 Tuck Ups
48 DU

Assistance & Extra
C: Explosive Strength
4 set
5 Trap Bar Jump @ 75% of BW
5 Ball Slam
20s All out AB
Rest 3min


FREDAG

Weightlifting & Strength

A: Hang Power Clean
Every 90s for 12min – 8 set
1-2 rep – Vikt på känsla

B: Push Jerk
Every 90s for 12min – 8 set
1-2 rep – Vikt på känsla

C: 3 set
15 DB Bench Press
15-20 Banded Tricep Ext.

D: 3 set
10 Lateral Raises
10-15 DB Scull Crusher

– OBS! Långt pass, effektivitet!


LÖRDAG

Gymnastics & Body control

A: 15min Core of coach choice!

B: Handstand – 15min
Coach choice!

C: 2min on 1min off x3 – 9min
10 Goblet Squat 24/16
10 KBS 24/16
max Pullups

D: 2min on 1min off x3 – 9min
12 Air Squats
6 Burpees
max T2B

Assistance & Extra
C: 3 set
10 Barbell Bicep Curl
45s Rest
10 Hammer Curl


SÖNDAG

Cardio

Coach Choice!

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