Dagens pass

Veckans WODS – Vecka 3 – 2020

Veckans teknikövning: Squat Snatch MÅNDAG Strength & Cardio A: Deadlift 5x5 @ 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 -...

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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 6x3 @ 70% TISDAG Gymnastics...

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Veckans WODS – 20191223-20191229

MÅNDAG A: 12 Days of JUL 1 One arm Devils Press 22/16 2 HSPU 3 Clean 50/35 4 Burpees Over Bar 5 T2B 6 KBS 24/16 7 Pullups 8 Box Jump Over 9 V-Up 10 DU 11 Goblet Squat 24/16 12 Overhead Walking Lunges 20/15 bumperplat Like the song the “12 Days of Christmas,” complete each exercise in ascending...

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Veckans WODS 20191216-20191222

Veckans teknik: Rope Climb MÅNDAG Cardio A: Amrap 10min 10 Push Press 43/30 10 Burpees 10 Pullups - Scale: jumping pullups B: Amrap 10min 10 Power Clean 43/30 10 Burpees 10 Pullups Assistance & Extra C: 3k Ski Erg TISDAG Strength A: 3 set - warm up 10 Standing Arnold press - Båda händerna 8/8 DB Row B: Push Jerk - 16min TC 8-6-4-2 C:...

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20191209-20191215

Veckans teknik: Handstand Nästa veckas teknik: Rope Climb MÅNDAG Strength A: 3 set - warm up 10 Standing Arnold press - Båda händerna 8/8 DB Row B: Push Press - 16min TC 8-6-4-2 C: 4 set 12 Romanian deadlift 40s weighted plank hold Assistance & Extra E: DB Bench press 4x10 TISDAG Weightlifting A: Clean + Hang Clean - 16min TC - Jobba...

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Veckans WODS – 20191202-20191208

Veckans teknik: Power Snatch Nästa veckas teknik: Handstand MÅNDAG Weightlifting A: Snatch Pull tech - Coach choice! B: Snatch Pull 5x3 @ 100% of Snatch C: 5 RFT 10 OHS 43/30 - Scale: OH Lunge Backwards 20 Hang DB Snatch 22/16 30 Lateral Jump Over DB Assistance & Extra D: Emom 20min 1 Power Clean - Bygg så tungt du...

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Veckans WODS – 20191125-20191201

Veckans teknik: Strict Ring Muscle Up Nästa veckas teknik: Power Snatch MÅNDAG Gymnastics & Body Control A: 3 set 3-5 Forward Roll  15 Leg Raise with Hip Lift  B: 4 set 3-10 Strict HSPU 3-10 Strict Pullups C: 21-15-9 One Arm Devils Press 22/16 Lateral Burpees Over Bar Front Squat 60/43 Assistance & Extra E: 3 set 21´s Bicep Curl 15 Banded...

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Veckans WODS – 20191118-20191124

Veckans teknik: C2B Nästa veckas teknik: Strict Ring Muscle Up MÅNDAG Cardio A: Amrap 13min 8 Hang Power Clean 60/43 8 HSPU - Scale: Pike, Z-press, Push Ups 8 Front Squat 60/43 B: Amrap 13min 10 Burpees 10 T2B 40 DU Assistance & Extra C: 5 RFT 400m Run 800m Row 30 KBS 32/24 TISDAG Strength A: Emom 20min 1: 10 DB Bench Press 2: 5-15...

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Veckans WODS – 20191111-20191117

Veckans teknik: Push Jerk Nästa veckas teknik: C2B MÅNDAG Open 20.5 TISDAG Weightlifting A: Back Squat - Jobba upp till en tung 5a Gör sedan 3x5 @ 85% av dagens 5a B: Power Clean tech - 15min TC C: For time - 13min TC 10 Power Clean 50/35 25 Air Squats 25 Situps 8 Power Clean 60/40 25 Air Squats 25...

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Veckans WODS – 20191104-20191110

Veckans teknik: Push Jerk Nästa veckas teknik: C2B MÅNDAG Open 20.4 TISDAG Gymnastics & Body Control A: 3 set 3-5 Forward Roll  12 Renegade Rows  60s Straddle Stretch B: 3 set 30/30s Side Plank 12 Alt. DB Strict Press  C: Amrap 10min 10 WB 9/6 8 C2B 6 Burpees Assistance & Extra D: 3 set 30s Hollow hold 10 Lateral raises ONSDAG Cardio A: Amrap 30min - 2min...

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