Veckans WODS – Vecka 4 – 2020

Veckans WODS – Vecka 4 – 2020

Veckans teknikövning: Deadlift


MÅNDAG

Cardio

A: For time – Team of 2 – You go i go
50 Sync Air Squats
50 Sync Sit ups
50 Sync DB Snatch 22/16 – Sync in top
50 Sync Burpees
100 Air Squats
100 Situps
100 DB snatch 22/16
100 Burpees
50 Air Squats – Partner in Plank Hold
50 Sit ups – Partner in Plank Hold
50 DB Snatch 22/16 – Partner in Plank Hold
50 Burpees – Partner in Plank Hold


TISDAG

Strength & Cardio

A: Deadlift
6×3 @ 75-85%

B: Strict Press
10-8-6-4-2
– Gör 3-10 Supinated Strict Pullups mellan seten

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


ONSDAG

Weightlifting & Strength

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

B: OHS – 16min TC
– Jobba upp till Heavy 1

C: 4 set
16 Walking Lunges

Assistance & Extra
D: Power Clean
6×3 @ 70%


TORSDAG

Gymnastics & Body Control

A: 3 set
10-30s Wallfacing Handstand
20s Hollow Hold
10 V-Ups

B: Emom 10min
1: 3-10 HSPU
2: 3-15 MU / C2B / Pullups / T2B
– Välj mellan Muscle up anyhow, pullups, chet to bar eller toe to bar!

C: Amrap 12min
10 Push Ups
10 Pullups / T2B
10 Goblet Squat 24/16
– Välj mellan Pullups / Toe to bar

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


FREDAG

Cardio

A: Amrap 30min – 3 Rounds
2min Box Jump Over 60/50
2min Bumper Plate GTOH 20/15
2min Burpee to Plate
2min Tuck Ups
2min WB 9/6


LÖRDAG

Strength & Cardio

A: Front Squat
6×3 @ 75-85%

B: Bulgarian Split Squat
3×10/10

B: Amrap 8min
6 One Arm Devils Press 22/16 – Alternating
16 Walking Lunges 22/16
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


SÖNDAG

Weightlifting & Strength

A: Power Snatch
Every 2min for 16min – 8 set
1-2 rep – Vikt på känsla

B: Strict Press
5×5 – Vikt på känsla

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

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