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.
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