Måndag – April 11, 2016
Kontext: Competition
Mobility: Höft
Skill Practice Warm Up: 6 min
Arbeta upp till ett utmanande Max distans Broadjump
WOD: “DT“
5 rounds for time.
12 Deadlifts (Performance: 70kg, Athletic*: 50kg, Health: 35kg)
9 Hang power clean
6 Push jerk
*Damer Rx
Skalningsguide: 6-14 minuter. Runt 2 min per. Scale Up: “Heavy DT” (från Games) 92,5kg/65kg
Valfri Cashout: Med en partner – 20 ring rows, 20 burpee box jump eller step up, 3 rounds
Tisdag – April 12, 2016
Context: Mental Toughness
Mobility: Höft
Strength: 7×1 Front Box Squat 4 av 15 (7 sets av 1 rep, samma vikt alla set, ca 75-85% av max front squat).
Super Set: 7×3 Strikt Handstand Push-ups (eller progressions),
WOD: “Helm’s Deep“
8 minute AMRAP (as many rounds as possible)
20 wall ball (Performance: 20lb, Athletic*: 14lb, Health: 10lb)
12m broad jump
100m bumper plate farmer carry –en i varje hand- (Performance: 20kg, Athletic*: 10kg, Health: 10kg KB)
*Damer Rx
Skalningsguide: 3 – 5 rounds.
Valfri ‘Cash Out’: 1 min plank, 12m suitcase lunge, 3 rounds
Onsdag – April 13, 2016
Kontext: Practice
Mobility: Axel
Skill Practice Warm Up: 8 sets av 4 ring dip, muscle up transition drills, eller ring muscle ups (1-4 reps, men perfekt form)
Strength: 2-2-2-2-2-2-2 Power Snatch (7 sets av 2 reps, öka vikten varje set, max/max vikt på sista setet).
WOD: “Team Lawn Mowing“
10 minuter AMRAP (as many reps as possible)
4 i varje lag, en släde per lag
25m sled push ena vägen, 25m sled push andra vägen (Performance: +40kg, Athletic*: +30kg, Health: +20kg)
Fram och tillbaka är EN rep. Ni får bara byta när en person kört båda vägarna.
*Damer Rx
Skalningsguide: 15 – 30 ‘reps’.
Valfri ‘Cash Out’: 2 min burpees, 2 min hopprep, 1 min burpees, 1 min hopprep
Torsdag – April 14, 2016
Context: Competition
Mobility: Fotled och Höft
Skill Practice Warm Up: 10 minuter
Arbeta upp till en utmanande power cleand and jerk.
WOD: “Road Trip“
For time
15 Squat Snatches (Performance: 42,5kg, Athletic*: 30kg, Health: 16kg Kettlebell Swing)
800m löpning
20 Clean & Jerk (Samma)
600m löpning
25 Deadlift (Samma)
400m löpning
*Damer Rx
Skalningsguide: 10 – 18 minuter, Scale Up: 60kg/40kg
Söndag – April 17, 2016
Kontext: Practice
Mobility: Höft
Strength: 6×2 Front Box Squat 5 av 15 (6 sets av 2 rep, samma vikt alla set, ca 75-85% av max front squat).
Super Set: 6×4 Strict Handstand Push-ups (eller progressions),
WOD: “Apache (Jump On It)”
For time, 4 rounds
Chest-to-bar pull-ups (Performance: 8 / Athletic: 5*/ Health: 5 jumping chest-to-bar)
16 box jump (Performance: 24 / Athletic: 20* / Health: 12)
Omedelbart efter om du klarar det innan 7 mint: 35/30/25 calorie rodd
*Damer Rx
Skalningsguide: 4-9 minuter
Valfri ‘Cash Out’: 4 min max rodd
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