Veckans WODS – Vecka 3 – 2020

Veckans WODS – Vecka 3 – 2020

Veckans teknikövning: Squat Snatch


MÅNDAG

Strength & Cardio

A: Deadlift
5×5 @ 70-75%
– 8/8 DB Row mellan seten

B: 10-9-8-7-6-5-4-3-2-1
Strict Pullups
Push Ups
– 15 Jumping Squats

C: 3 set
15 Barbell Bicep Curl
40-60 Weighted Plank


TISDAG

Weightlifting & Strength

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

B: OHS – 16min TC
– Jobba upp till Heavy 3

C: 4 set
10/10 Front Rack Lunges Backwards

Assistance & Extra
D: Clean
6×3 @ 70%


ONSDAG

Gymnastics & Body Control

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

B: Amrap 12min
4 HSPU
6 T2B
8 Burpees

C: Team of 2 – 8min TC
100 Thrusters 35/25 Partner in Plank

Assistance & Extra
D: 4 set
5-10m Handstand Walk


TORSDAG

Cardio

A: Amrap 30min – 3 Rounds
2min Burpee Box Jump Over 60/50
2min KBS 24/16
2min Row / Ski / AB
2min WB 9/6
2min DU

Assistance & Extra
B: Conditioning – For time
2k Row
3k Run


FREDAG

Strength & Cardio

A: Front Squat
5×5 @ 70-75%

B: Hip Thrust
3×10

B: Amrap 12min
30 DB Snatch 22/16
30 Box Jump 60/50
30 OH Walking Lunges 22/16

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


LÖRDAG

Weightlifting & Strength

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

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

C: 3 set
10 DB Strict Press
10-15 Scull Cruscher
10 Lateral Raises


SÖNDAG

Gymnastics & Body control

A: 15min Core of coach choice!

B: Handstand – 15min
Coach choice!

C: Metcon Coach choice

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

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