WOD

WOD Tor 16/2

Skill/Strength:
Squat clean

Metcon:
E 2 M for 16 min
Hang power clean x 4
Power clean x 4
Front squat x 4
Hindu push-up x 4

Check-out:
Hollow hold

WOD Bas
Skill/Strength:
Hang power clean

Metcon:
E 2 M for 16 min
Hang power clean x 4
Front squat x 5
Push-up x 6
Bent over row x 7

WOD Ons 15/2

Cardio:
Skill
: D-U

Par-vis
22 min AMRAP
A. Row 300 m + 8 Burpees
B. Run – Wallball x 5 – Run x 4

WOD Tis 14/2

Skill/Strength:
L-sit to headstand

Metcon:
A. AMRAP 7 min
H S P U x 6
Jack knife x 8
Airsquats x 10
Vila 1 min
B. AMRAP 7 min
K 2 E x 10
Walking lunges x 10 m
Crab walk x 10 m

Check-out:
Neck flexion

WOD Bas
Skill/Strength:
L-sit to headstand

Metcon:
A. AMRAP 6 min
Wallclimb x 2
Jack knife x 8
Airsquats x 10
Vila 1 min
B. AMRAP 6 min
K 2 E x 8
Walking lunges x 10 m
Crab walk x 10 m

WOD Mån 13/2

Skill/Strength:
KB Lunges

Metcon:
10-9-8-7-6-5-4-3-2-1 reps
for time of:
KB Sumo deadlift high pull
Ring dips
Toes to bar

Check-out:
90 grader

WOD Bas
Skill/Strength:
KB Lunges

Metcon:
10-9-8-7-6-5-4-3-2-1 reps
for time of:
KB Sumo deadlift high pull
Ring push-up
Toes to bar/Knee raise

WOD Sön 12/2

Team WOD:

Innehåll presenteras i boxen.

WOD Lör 11/2

Lördags Mix

Strength:
Clean & Jerk – Bygg upp till en 2RM för dagen.

Metcon:
Open 16.1. AMRAP 20 min
OH lunge x 12
Burpees OTB x 8
OH lunge x 12
CTB Pull-ups x 8

WOD Fre 10/2

Strength/Metcon:
E 2 M 30 min
Deadlift x 6-8
Ring dips x 8-10
Burpee O T B till 1.15
Goblet squat x 8-10
Pull-ups x 8-10
S-U till 1.15
Weighted step-up x 5-6/ben
Push-up x 8-10
Row till 1.15

Check-out:
Plankan serie

WOD Tor 9/2

Skill/Strength:
Pushpress

Metcon:
4 rounds for time of:
Wallball x 14
Pull-up x 12
Sumo deadlift H.P. x 10
Front rack lunge x 8
Pushpress x 6

Check-out:
Hollow hold

WOD Bas
Skill/Strength:
Pushpress

Metcon:
4 rounds for time of:
Wallball x 10
Pull-up x 8
Sumo deadlift H.P. x 8
Front rack lunge x 8
Pushpress x 6

WOD Ons 8/2

Cardio:
30 s arbete / 30 s vila per intervall
1 min vila i samband med byte:
Rodd x 3
Mattjogg x 3
Sprint x 3
Jumping pull-up x 3
x 2 varv

WOD Tis 7/2

Skill/Strength:
Powerclean

Metcon:
A. EMOM for 8 min
Hang power clean x 6
Front squat x 4
B. AMRAP 6 min
Bent over row x 8
Bar push-up x 6
Lunges x 10 (5/5)

Check-out:
Kobran

WOD Bas
Skill/Strength:
Powerclean

Metcon:
A. EMOM for 8 min
Hang power clean x 6
Front squat x 4
B. AMRAP 5 min
Bent over row x 8
Bar push-up x 6
Lunges x 10 (5/5)

WOD Mån 6/2

Skill/Strength:
Handstand (walk)

Metcon:
AMRAP 15 min
H S P U x 2
Pull-ups x 4
Toes to bar x 6
HR Push-up x 8
Airsquats x 10
Abmat sit-up x 12

Check-out:
L-sit

WOD Bas
Skill/Strength:
Handstand

Metcon:
AMRAP 13 min
Wallclimb x 1
Pull-ups x 4
Toes to bar x 6
HR Push-up x 8
Airsquats x 10
Abmat sit-up x 12

WOD Sön 5/2

Team WOD:

Innehåll presenteras i boxen.

WOD Lördag 4/2

Lördags Mix

Strength:
Thrusters x 6 – 8
Chin-up x 8 – 12
Bulgarian split squat x 7 – 8
Muscle clean x 8 – 10

Metcon: E 3 M 15 min
Powersnatch x 8
Burpee O T B x 8
MB Clean x 8
KB Swing x 15
D-U x Max till 2.15

WOD Fre 3/2

Coreträning!

WOD Tor 2/2

Skill/Strength:
Powersnatch

Metcon:
A. Every 2nd minute for 14 min
Powersnatch x 3
OH Squat x 2
Sit-up x 8
Pull-up x 5

Check-out:
Hollow hold

WOD Bas
Skill/Strength:
OH Squat

Metcon:
A. Every 2nd minute for 14 min
Deadlift x 8
Sit-up x 7
Pull-up x 6

WOD Ons 1/2

Cardio:
”Heartrate Chipper”
For time:
Row 3 x 300 m (Par-vis)
Single-unders 3 x 90
KB Swing x 80 (Enskilt)
Jumping jacks x 70
Mountainclimbers x 60
Jumping pull-ups x 50
Thrusters x 40
Burpees x 30
Ballslam x 20

WOD Tis 31/1

Skill/Strength:
Backsquat

Metcon:
AMRAP 16 min
Wallball x 7
Pull-ups x 7
Ring dips x 7
Deadlift x 7
Sit-up x 7

Check-out:
Hollow hold

WOD Bas
Skill/Strength:
Backsquat

Metcon:
AMRAP 13 min
Wallball x 7
Pull-ups x 7
Ring dips x 7
Sit-up x 7
KB Swing x 7

WOD Mån 30/1

Skill/Strength:
Knees to elbows

Metcon:
A. AMRAP 5 min
Box jump over x 10
Wallclimb x 3
Vila 1 min
B. AMRAP 7 min
K 2 E x 6
Push-up x 7
Jumping airsquats x 8
Vila 1 min
C. AMRAP 4 min
Ring row x 8
Lunges x 10

Check-out:
Neck flexion

WOD Bas
Skill/Strength:
Knees to elbows

Metcon:
A. AMRAP 4 min
Box jump over x 8
Wallclimb x 2
Vila 1 min
B. AMRAP 6 min
K 2 E x 5
Push-up x 6
Jumping airsquats x 7
Vila 1 min
C. AMRAP 4 min
Ring row x 6
Lunges x 8

WOD Sön 29/1

Team WOD:

Innehåll presenteras i boxen.

WOD Lör 28/1

Strength:
EMOM 16 min
Heelclap 8 – 10
OH Squat 6 – 8
MB Push-up 8 – 10
Pistols 5-6/ben

Metcon:
3 rounds for time
Squatclean x 6
Pull-up x 8
Powerclean x 10
Sit-up x 12
Shoulder 2 OH x 6
Pull-up x 8
Bar push-up x 10
Sit-up x 12
(Timecap 15 min)