2018 > 08

Måndag 27/8
A. E3MOM – 18 min
5 Backsquats
5 Excentric Deficit Handstand Pushups

B. EMOM 12 min – Använd samma vikt - 75% av 1 RM
1 Power Snatch
1 Squat Snatch

C. AMRAP 10 min
5 Ring Muscle-Ups / 5 Toes-Through-Rings + 5 Ring Dips
15 Thrusters 35/25

Tisdag 28/8
A1. Deadlift 5-3-5-2-4-1 – Anpassa vikterna
A2. DB Floorpress 8-8-8-5-5-5

B. For Time
1600m Run
50 Wallballs
30 Burpee Boxjumpovers
10 Power Snatches 60/40

C. 3 RFQ
6+6 Deadbug
30-60s Static Ring Pushup Hold

Onsdag 29/8
A. E2MOM – 20 min – Variera vikt mellan övningarna
1. 3 Clusters
2. 3+3 Thrusters

B. AMRAP 5+4+3 min (Vila 3+2+1 min)
5+5 1h DB Thrusters
10 Toes-2-Bar
20m Bearcrawl

Torsdag 30/8
A. Backsquats – 8 Set x 3 Reps – Bygg vikt efter hand

B. Heavy Chelsea – E2MOM 30 min
5 Strict Pullups
10 Deficit Pushups
15 Goblet Squats

Fredag 31/8 – Hero Wod ”Jakes Wod”
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Måndag 20/8
A. ELIZABETH – For Time
21-15-9
Squat Cleans 61/43
Ring Dips

B. Frontsquats 5-5-4-3-3

C. For Time- 100 Russian KB-Swings 32/24

Tisdag 21/8
A. AMRAP 8 min
20 DU
2-4-6-8… Handstand Pushups / Hand-Release Pushups

B. Backsquats @20x1 5 Set x 7 Reps

C. E2MOM 16 min
1. 6-10 Strict Pullups / Excentric Pullups
2. 10+10m 1H DB OH Walking Lunges

Onsdag 22/8
A1. Close Grip Benchpress – 5 Set x 6 Reps
A2. 1H Ring Row – 5 Sets x 6+6 Reps

B. AMRAP 20 min
200m Run
20/14 Cal Row
20 Alt DB Snatch 22/14
20 Wallballs 9/6

Torsdag 23/8
A1. Backsquats – 6 Set x 5 Reps
A2. Squatsnatch – 6 Set x 2 Reps

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

C. AMRAP 3 min
Toes-2-Bar / Knee Raises

D. AMRAP 3 min
Good Mornings 20/15

Fredag 24/8 – Hero Wod ”Double Sasquatch”
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Måndag 13/8
A1. Backsquats @32x1 – 4 Set x 8 Reps
A2. Kneeling Arnold Presses – 4 Set x 8 Reps

B. EMOM 12 min
1. 10 Ring Dips
2. 10 Hanging Hollow Hold (Kom upp i hängande Hollow hold, stanna 2 sekunder)
3. 10 Russian KB-Swings 32/24

C. 3 RFT – TC 10 min
20m Farmers Walk 32/24
2 Rope Climbs
20m Frontrack Double KB Carry 20/12
2 Strict Chest-2-Bar / Pullups / Excentric Pullups

Tisdag 14/8
A1. Seal Row – 6-6-6-5-3-3 Reps
A2. One-Leg Hip Raises - 6 Set x 6+6 Reps
A3. Banded Pull-Aparts - 6 Set x 10 Reps

B. EMOM 8 min
1. 6-8 Toes-2-Bar
2. 6-8 Alt KB-Snatch 24/16

C. EMOM 8 min
1. 6-8 Pullups / Jumping (Excentric) Pullups
2. 6-8 Alt KB-Clean & Jerk 24/16

Onsdag 15/8
A. GRACE – For Time
30 Clean & Jerks 61/43

B. 1200m Run w. Slamball 10/6

C. E4MOM 20 min – Bygg vikt efter hand
7 Backsquats
3 Power Cleans

Torsdag 16/8
A. AMRAP 14 min – Team of 2 – Share Anyhow
2-4-6-8-10-12-14-16-18-20…
Wallballs 9/6
Deadlift 80/55

B. Deadlift 8-8-5-5-3 - Bygg vikt efter hand

C. EMOM 8 min
4+4 Handstand Pushups (Strict+Kipped)
4+4 1H DB Push Press

Fredag 17/8 – Hero Wod MATHEUS (With a Team-twist)
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Vecka 32 - Styrkevecka 1
Måndag 6/8

A1. Backsquats @31x1 - 5 Set x 10 Reps
A2. Deficit Pushups @31x1 - 5 Set x 10 Reps

B. 3 RFQ
10+10 KB Side Bends 24/16
(https://www.youtube.com/watch?v=mBGEXX1PUGE)
15 Wallball Situps 9/6

C. AMRAP 8 min
8 Toes-2-Bar
8 Pushups
8 Jumping Airsquats

Lunchpasset gör A+C

Tisdag 7/8
A. EMOM 16 min – Bygg vikt efter hand
1 Clean Deadlift
1 Clean Pull
1 Hang Clean Pull

B. 4 Rounds – TC 5 min/round, Rest 2 min between rounds
400m Run
12 Deadlift 70/45
9 Hang Power Cleans 70/45
6 Push Jerks 70/45

Onsdag 8/8
A. Presses – Bygg vikt efter hand
Strict Press – 3 Set x 5 Reps
Push Press – 2 Set x 4 Reps
Push Jerk – 2 Set x 3 Reps

B. Hanging Knee Circulations – 3 Set x 5+5 Reps
(https://www.youtube.com/watch?v=W8BG3LorcDk)

C. Chaos – For Time (TC 20 min)
35/30 Cal Row
30 Burpee to Bar
40 1H DB OHS 16/10
40 Pistols / 80 DB Goblet Squats 16/10
25 Boxjumpovers Hög/Mellan
200m Run with DB

Lunchpasset gör B+C

Torsdag 9/8
A1. Backsquats @31x1 – 4 Set x 8 Reps
A2. Snatch Pull – 4 Set x 4 Reps

B. Bicouplet 2 Mini – TC 6 min
6-4-2
Power Snatch 50/35
Bar Muscle-Ups / Chest-2-Bar / Jumping C2B

1 min REST

C. Bicouplet 1 Mini – TC 6 min
12-9-6
Hang Power Snatch 30/20
Chest-2-Bar / Pullups / Jumping Pullups

D. For Quality – 30+30 Floor Vipers 30/20

Fredag 10/8 - Games-inspirerad Wod, Team om 3!!
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