Måndag – 1 Augusti, 2016 – 160801

Mindset: Practice

Mobility: Höft

Strength: 7×2 back eller box squat – 12 av 13 (7 sets av 2 reps, samma vikt alla set, ca 90-95% av max).

Super Set: 7×4 Enarms KB press på knä (7 sets av 4 reps, samma vikt alla set).

WOD:White Wedding

7 minute AMRAP (As many rounds as possible)

Chinups (Performance: 5 Strikt, Athletic*: 6 Kipping, Health: 6 med band)

5 Axelpress (Performance: 40kg, Athletic*: 30kg, Health: 15kg)

15 wallballs (Performance: 20lb, Athletic*: 14lb, Health: 10lb)

*Damer RX

Skalningsguide: 3-5 rounds, ca 1:45 per round. Scale Up: 8 chest to bar chinups

Valfri ‘Cash Out’: 30 burpee box jumps

 

Tisdag – 2 Augusti, 2016 – 160802

Mindset: Competition

Mobility: Axel

Skill Practice Warm Up: 10 minuter

4×5 per ben av Bulgarian Split Squat

WOD:Basket Case

13 minute AMRAP (as many rounds as possible)

30 Double Unders (Health: 60 Single Unders)

8 Front Squat (Performance: 62,5kg / Athletic: 40kg* / Health: 25kg)

8 Toes-to-Bar

5 Handstand pushup* (Health: 5 reps av pushpress med samma vikt som ovan)

*Damer RX

Skalningsguide: 3 – 6 rounds, ca 3 min per round. Scale Up: 70/47,5kg Front Squats

Valfri ‘Cash Out’: 16 suitcase utfall, 200m löpning, 2 rounds

 

Onsdag – 3 Augusti, 2016 – 160803

Mindset: Practice

Mobility: Höft

Strength: 5×3 power clean – 1 av 14 (5 sets av 3 reps, samma vikt alla set, ca 60-70% of max).

Super Set: 5×5 ring dip / ring pushup (5 sets av 5 reps, skala lika varje set).

WOD:Happy Trails

For Time. 4 Rounds

8 Hang Power Clean (Performance: 45kg, Athletic*: 30kg, Health: 15kg)

12 Box Jumps (Performance: 24in, Athletic*: 20in, Health: 12in)

Buy out: 800m Löpning (Efter 4 rounds)

*Damer RX

Skalningsguide: 5 – 10 min

Valfri ‘Cash Out’: 20s L sit, 20 Calorie rodd, 3 rounds

 

Torsdag – 4 Augusti, 2016 – 160804

Mindset: Practice

Mobility: Fotled

Skill Practice Warm Up: 8 minuter

Arbeta på Turkish Get Ups. Utför minst 5 sida per sida.

WOD:You Only Live Twice

14 minute AMRAP (As many rounds as possible)

6 Power Snatch (Performance: 42,5kg, Athletic*: 30kg, Health: 20kg)

3 Overhead Squats (samma, skala till 6 frontsquat)

12m Bear crawl

200m löpning

*Damer RX

Skalningsguide: 5-8 rounds

 

Fredag – 5 Augusti, 2016 – 160805

Mindset: Practice

Mobility: Höft

Strength: 6×3 Back eller Box squat – 13 av 13 (6 sets av 3 reps, samma vikt alla set, ca 90-95% of max).

Super Set: 6×5 Enarms KB press på knä (6 sets av 5 reps, samma vikt alla set).

WOD: “Asteroid”

7 minute AMRAP (As many rounds as possible)

5 vänster hand KB press (Performance: 20kg, Athletic*: 12kg, Health: 6kg)

5 höger hand KB press

15 ‘Tunga’ kettlebell swings (Performance: 32kg, Athletic *: 24kg, Health: 16kg)

20 Abmat situps

*Damer RX

Skalningsguide: 3-6 rounds, ca 1:30 per round.

Valfri ‘Cash Out’: 100m farmer carry, 30 cal rodd, 2 rounds

 

Söndag – 7 Augusti, 2016 – 160807

Mindset: Competition

Mobility: Axel

Skill Practice Warm Up: Tabata Hollow rocks

Strength: 7×1 power clean – 2 av 14 (7 sets av 1 rep, samma vikt alla set, ca 70-75% of max).

Super Set: 7×3 ring dip / ring push up (7 sets av 3 reps, skala lika alla set).

WOD: “Push-Up Elizabeth“

            For time. 21-15-9

Power clean (Performance: 62,5kg / Athletic: 40kg* / Health: 25kg)

Pushup*

*Damer RX

Skalningsguide: 4-8 minutes.

Valfri ‘Cash Out’: 15 burpees, 400m löpning med medball