Måndag – Maj 8, 2017 – 170508

Context: Mental Toughness

Mobility: Höft

Skill Practice Warm Up: 10 min

Arbeta på ring dips och muscle up progressioner.

Strength: 7×2 Power Clean – (7 set av 2 reps, samma vikt alla set, ca 80 – 90% av max power clean)

Super Set: 7×4 Half Kneeling Single Arm DB/KB Shoulder Press (7 set av 4 reps, använd samma vikt alla set.

WOD:American Graffiti

Under 9 minuter (for meters)

10 Power Clean & Jerks (Health: 30kg / Athletic*: 47,5kg / Performance: 70kg)

Löp så långt som möjligt

Skriv upp antalet meter som du sprang

Damer Rx

Skalningsguide: 1000 – 2000m. Scale Up: 82,5kg/55kg

Valfri ‘Cash Out’: 12 Kb swings, 8 burpees, 4 minuter

 

Tisdag – Maj 9, 2017 – 170509

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: 10 min

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

WOD: Astro Zombies

For time – 5 rounds for time.

5 overhead squat (Health: 25kg, Athletic*: 40kg, Performance: 62,5kg)

10 pullups (kipping) (H: 5 Strikta)

15 lateral burpees over the bar

1 min vila

* Damer Rx

Skalningsguide: 10:30 – 17 minuter, ca 3:00 per round inklusive vilan. Scale Up: 70kg/47,5kg & Chest to Bar Pull Ups

 

Onsdag – Maj 10, 2017 – 170510

Context:   Competition

Mobility: Höft

Strength: 3-3-3-3-3 back squat (5 set av 3 reps, öka vikten varje set)

Super Set: 3-3-3-3-3 viktade ring dip (eller progression), öka utmaningen varje set

WOD:: “Whipped into Shape”

For time.

10 Thrusters (Health: 25kg / Athetlic*: 45kg / Performance: 62,5kg)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

*Damer Rx

Skalningsguide: 4-11 minuter

Valfri ‘Cash Out’: 16 suitcase utfallssteg, 200m löpning

 

Torsdag – Maj 11, 2017 – 170511

Context: Practice

Mobility: Axel

Skill Practice Warm Up: 8 min

Arbeta på Turkish Get Ups. Utför minst 4 per sida.

WOD: For reps – 5 ’cycles’

Under 3 min

6 ’tunga’ power cleans eller squat cleans (Health: 30kg / Athletic: 47,5kg* / Performance: 70kg)

20 Double Unders (Health: 60 Single Unders)

Max antal burpees

2 min vila

*Damer Rx

 

Söndag – Maj 14, 2017 – 170513

Context:   Competition

Mobility: Höft

Skill Practice Warm Up: 10 min

Arbeta på handstand och handstand walk.

WOD: “Sheena is a Punk Rocker”

20 minuter AMRAP (as many rounds as possible) Partner workout, en aktiv hela tiden

12 supine ring rows

200m bumper plate farmer carry (Health: 5kg / Athletic: 10kg*/ Performance: 20kg), båda springer

30 Kettlebell swing (Health: 16kg / Athletic: 24kg* / Performance: 32kg)

600m Rodd

*Damer Rx

Skalningsguide: 3 – 5 rounds

Valfri ‘Cash Out’: 10 burpees, 15 wall ball, 4 minuter.