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