2018 > 07

Måndag 30/7
A1. Max reps Strict/Kipped Pullups
A2. Max reps Pushups
A3. Broad Jump for Centimeters

B. CINDY – AMRAP 20 min
5 Pullups
10 Pushups
15 Squats

Tisdag 31/7
A1. Find 3RM + 1RM Power Snatch
A2. Find 5RM + 3RM Backsquat

B1. Find 1RM Squat Snatch
B2. Find 5RM + 3RM OH-Squat

C. HELEN – 3 RFT
400m Run
21 KB-Swings 24/16
12 Pullups

Onsdag 1/8
A1. Find 1RM Clean & Jerk
A2. Find 3RM + 1RM Thrusters

B1. Find 1RM Power/Squat Clean
B2. Find 1RM Split Jerk
B3. Find 3RM Push Jerk

C. JACKIE – For Time
1000m Row
50 Thrusters 20/15
30 Pullups

Torsdag 2/8
A1. Find Max reps Strict/Kip HSPU
A2. For time, 500m Row

B1. Find 5RM + 3RM Deadlift
B2. Find 3RM + 1RM Strict Press

C. DIANE – For Time
21-15-9
Deadlift 102/70
HSPU
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Måndag 23/7
A. Backsquats 8-7-6-5-4
2 Squat Snatch between sets

B. Teams of 2 – For Time (TC 20min) – Share Anyhow
100 DU
400m Partner Run
100 DU
200 Airsquats
100 DU
100 Wallballs
100 DU
200 Airsquats
100 DU
400m Partner Run
100 DU

Lunchpasset kör B

Tisdag 24/7
A. Teknik Bar Muscle-Up

B. EMOM 20 min
1. 10 Ring Pushups / 30s Static Hold
2. 15/12 cal Row
3. 10 Roll-To-Candlestick
4. 10 Bar Dips
5. REST

C. For Time
30-20-10 Sit-Ups
3-2-1 Rope Climbs

Onsdag 25/7
A. E2MOM 14 min
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk

B. Teams of 3 – 1 Work, 2 Rest – Share Anyhow
AMRAP 4 min
20 cal AB
20 Thrusters 40/30

2 min REST
AMRAP 4 min
20 cal ROW
20 Clean&Jerks 40/30

2 min REST
AMRAP 4 min
20 cal Ski-Erg
20 (GHD) Situps

Lunchpasset kör A och 1-2 B

Torsdag 26/7
A1. 1H DB Push Press
5 Set x 6+6 Reps - Bygg vikt efter hand
A2. 1H DB Row
5 Set x 6+6 Reps - Bygg vikt efter hand

Teams of 3 – AMRAP 20 min - 1 Work, 2 Rest – You Go I Go
7m OH Walking Lunges 40/30
7 Lat Burpee over Bar OR Chest-2-Bar
(Vilken övning det blir beror på var man slutar sina walking lunges, då vi går från långsida till långsida. Antingen i riggen=C2B eller vid vikterna=BoB)
 
Fredag 27/7 – Hero Wod SAMAN
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Måndag 16/7
A. Teknik Squat Cleans

B. In 15 min – Find heaviest complex of:
1 Squat Clean
1 Front Squat
1 Split Jerk

C. AMRAP 3+3 min
5 Lat Burpee over Bar
4 Barbell Dips
3 Clean & Jerk 60/40

2 min REST - Then go again!

Lunchpasset gör B+C

Tisdag 17/7
A. OT3M – 15 min
5-5-5-4-3 – Bygg vikt efter hand
Deadlift
Strict HSPU
Strict Pullups

B. Teams of 2 – AMRAP 12 min – You Go I Go
5+5 KB-Snatch
5+5 KB-Thrusters

Onsdag 18/7
A. OTM 8 min – Bygg vikt efter hand
1 Snatch Pull
1 Power Snatch
1 Pressing Snatch Balance
1 Snatch Balance

B. OTM 8 min – Bygg vikt efter hand
1 Power Snatch
1 OH-Squat
1 Snatch Balance

C. For Time
75 Power Snatches 43/29
Each minute, start with 30 DU

Lunchpasset gör A+B

Torsdag 19/7
A. Teams of 3 – TC 30 min - Share Anyhow - 1 Work, 2 Rest
3 rounds
30 T2B
30 Burpees
30 KB-OHS 12/8
30 Power Snatch 50/35

100/70 cal Row

2 rounds
30 T2B
30 Burpees
30 KB-OHS 20/12
30 Power Snatch 60/40

100/70 cal Row

1 round
30 T2B
30 Burpees
30 KB-OHS 24/16
30 Power Snatch 70/45

Fredag 20/7 – Hero Wod
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Måndag 9/7
A. Snatch EMOM 12 min – Bygg vikt efter hand
1. 1 Power Snatch + 1 Snatch Balance
2. 1 Squat Snatch

B. Panther Complex – 10 min OTM – Samma/Medel vikt
1 Squat Snatch
1 OH-Squat
1 Hang Squat Snatch
1 OH-Squat

C. AMRAP 7 min
3-6-9-12-15-18…
Power Snatch 35/25
HSPU

Lunchpasset gör A+C

Tisdag 10/7
A. Fight Club – 3 Rounds For Reps
1 min Thrusters 43/30
1 min Power Cleans 43/30
1 min Boxjumpovers
1 min Pullups
1 min AB (Row if needed)
1 min REST

B. Bulgarian Splitsquats – 5 Set x 6+6 Reps - Bygg vikt efter hand

Onsdag 11/7
A. Teknik Split Jerk

B. OTM 10 min - Bygg vikt efter hand
1 Squat Clean
2 Split Jerks

C. 3 RFT
400m Run
12 C2B
9 C&J 70/45

Lunchpasset gör B+C

Torsdag 12/7
A. Open 17.1 – For Time (TC 20 min)
10 DB-Snatch 24/16
15 Burpee BJO
20 DB-Snatch
15 BBJO
30 DB-Snatch
15 BBJO
40 DB-Snatch
15 BBJO
50 DB-Snatch
15 BBJO

B. For Quality (Om tid finnes)
50-40-30-20-10 Situps
20s L-Sit between sets

C. Seal Row – 5 Set x 6 Reps

Fredag 13/7 – HERO WOD
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Måndag 2/7
A. EMOM 10 min
1. 5 KB-Snatch + 5 KB-OHS (Vänster)
2. 5 KB-Snatch + 5 KB-OHS (Höger)

B. Teams of 3 – TC 20 min
3 rounds
30 Toes-2-Bar
30 Burpees
30 KB-OH-Squats 16/8
30 Power Snatch 50/35

100/70 cal Row

2 rounds
30 T2B
30 Burpees
30 KB-OHS 20/12
30 Power Snatch 60/40

100/70 cal Row

1 round
30 T2B
30 Burpees
30 KB-OHS 24/16
30 Power Snatch 70/45

Tisdag 3/7
A. OT2M x 6 – Bygg vikt efter hand
5 Deadlift
3 Hang Power Cleans
1 Split jerk

B. 4 min On, 4 min Off x 3
3 Rounds of DT 40/30
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
AMRAP Burpee over Bar

4 min REST

2 Rounds of DT 61/43
AMRAP No-Jump Burpees

4 min REST

1 Round of DT 70/50
AMRAP Burpee to Target

Onsdag 4/7
A. Frontsquats @32x1
5-5-5-4-4

B. FILTHY FIFTY – For Time
50 Boxjumps
50 Jumping Pullups
50 KB-Swings 24/16
50 Walking Lunges
50 Knees-2-Elbow
50 Pushpress 20/15
50 Back Extensions
50 Wallballs
50 Burpees
50 DU /150 SU

Torsdag 5/7
A. EMOM 12 min
1. Max Strict Ring Dips in 30s / 30s Static Ring Hold
2. Deadlift – Touch’n’Go – 6-6-4-4-2-2

B. AMRAP 12 min
6 HSPU
9 Deadlift 102/70
15 (GHD) Situps
30 DU

Fredag 6/7 – HERO WOD
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