Måndag – Mars 20, 2017 – 170320

Context: Mental Toughness

Mobility: Höft

Skill Practice Warm Up: EMOTM 5 min

30s av Double Unders eller försök.

Strength: 6×3 backsquat – 6 av 14 (6 set av 3 reps, samma vikt alla set, ca 70 – 80% av max)

Super Set: 6×5 single arm ring rodd (6 set av 5 reps, skala till samma utmaning varje set)

WOD: “You Be Illin’

5 Rounds for time.

12 Wall Ball (Health: 8lb, Athletic: 14lb*, Performance: 20lb)

12 Toes to bar

*Damer Rx

Skalningsguide: 4.5 – 9 minuter, ca 1:30 per round. Scale Up: 1 bar muscle för varje 3 toes to bar.

Valfri ‘Cash Out’: 10 kb swings, 8 burpees, 4 rounds

Tisdag – Mars, 2017 – 170321

Context: Practice

Mobility: Höft

Skill Practice Warm Up: 8 min

Arbeta på ring dips och ring muscle up progressioner.

Strength: 2-2-2-2-2-2 Deadlift (7 set av 2 reps, öka vikten till nära max eller nytt max)

Super Set: 4-4-4-4-4-4-4 Single Arm Half kneeling DB/KB press (7 set av 4 reps, öka vikten till nära max eller nytt max)

WOD: “Split Lip”

7 minutes AMRAP (as many rounds as possible)

7 deadlifts (Performance: 42,5kg / Athletic: 30kg / Health: 20kg)

7 push press (samma)

30 double unders eller 60 singles

*Damer Rx

Skalningsguide: 4 – 8 rounds.

Valfri ‘Cash Out’: 30s planka, 25 cal rodd, 3 rounds

Onsdag – Mars 22, 2017 – 170322

Context: Competition

Mobility: Axel

WOD: “The One That I Want

For time. 5 rounds for time (Health: 4 rounds)

Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push ups / Athletic: 2* / Performance: 4)

12 thrusters (Health: 10kgs Hantlar / Athletic: 35kg* / Performance: 52,5kg)

12 Vänster /12 Höger single arm kettlebell swing (Health: 12kg / Athletic: 16kg* / Performance: 24kg)

12 clean & jerk (samma)

1 min vila

*Damer Rx

Skalningsguide: 20 – 30 min, ca 5 min per round inklusive vila. Scale Up: 8/4 muscle ups och 62,5kg/40kg skivstång

Torsdag – Mars 23, 2017 – 170323

Context: Practice

Mobility: Höft

Skill Practice Warm Up: 10 min

Arbeta dig upp till en utmanande OH Squat från rack (80-90%) eller gör 3 reps EMOTM under 6 min på 50-60%.

Strength: 8×1 backsquat – 7 av 15 (8 set av 1 rep, samma vikt alla set, ca 75 – 85% av max))

Super Set: 8×3 single arm ring rodd (8 set av 3 reps, skala till samma utmaning varje set)

WOD: “Dark Weather“

For time – 4 rounds

7 hang power snatch (Performance: 42,5kg / Athletic: 30kg * / Health: 15kg)

7 Overhead Squat (samma)

14 Box jump (Performance: 24” / Athletic*: 20” / Health: 12”)

*Damer Rx

Skalningsguide: 6 – 10 min, ca 1:45 per round. Scale Up: 52,5kg/35kg skivstång

Valfri ‘Cash Out’: 16 suitcase lunge steps, 8 push ups, 100m löpning, 4 rounds

Fredag – Mars 24, 2017 – 170324

Context: Practice

Mobility: Axel

Skill Practice Warm Up: 10 min

Arbeta upp till en utmanande axelpress (80-90%) eller gör 3 reps EMOTM under 6 min på 50-60%.

WOD: “Red Mast”

4 rounds for reps.

1 min – Burpees

1 min – Kettlebell Swing (Health: 16kg, Athletic*: 20kg, Performance: 32kg)

1 min – Axelpress (Health: 15kg, Athletic*: 25kg, Performance: 42,5kg)

1 min – Cal Rodd

1 min vila

*Damer Rx

Skalningsguide: 200 – 350 reps. Scale Up: 60kg/40kg skivstång.

Söndag – Mars 26, 2017 – 170324

Context: Competition

Mobility: Höft

Skill Practice Warm Up: 10 min

Arbeta på handstand, handstand walking och handstand pushup progressioner.

WOD: “This is my bumper, there are many like it

20 minuter AMRAP (as many rounds as possible) PARTNER workout.

400m bumper plate farmer carry (Health: 10kg hantlar / Athletic*: 10kg / Performance: 20kg) båda springer tillsammans

25 bumper plate burpees (samma vikt, Health: 5kg viktplatta)

25 bumper plate squats (håll vikten mot bröstet) (samma)

25 supine ring rodd (dvs, försök komma så nära parallel med golvet som möjligt

*Damer Rx

Skalningsguide: 2 – 4 rounds, ca 6 minutes per round.