Måndag – Maj 9, 2016
Kontext: Practice
Mobility: Höft
Skill Practice Warm Up: 30 seconds on, 30 seconds off under 5 minutes av hollow rocks
Strength: 7×1 Front Box Squat 13 av 15 (7 set av 1 rep, samma vikt alla set, ca 95% – över max front squat).
Super Set: 7×3 Strikta Handstand Pushups (eller progressions)
WOD: “Beautiful Avalanche“
For time. 3 rounds.
10 Thrusters (Performance: 42,5kg, Athletic*: 30kg, Health: 15lkg)
200m löpning
*Damer Rx
Skalningsguide: 3 – 7 minuter. Scale Up: 50kg / 35kg.
Valfri ‘Cash Out’: 1 min plank (få ihop så mycket tid i plankposition som möjligt under minuten), 2 min rodd för calories, 3 rounds.
Tisdag – Maj 10, 2016
Kontext: Practice
Mobility: Axel
Strength: 7×1 Snatch 1 av 14 (7 set av 1 rep, samma vikt alla set, ca 60 – 70% max snatch).
Super Set: 7×4 Single Arm Ring Rodd
WOD: “Soft Sand“
7 minute AMRAP (as many rounds as possible for time)
12 KB hang snatch (Performance: 20kg / Athletic: 14kg* / Health: 8kg)
8 single arm KB overhead squat (samma vikt)
Varje gång du sätter ner KB’n måste du göra Suitcase carry i 12m innan ditt nästa set
*Damer Rx
Skalningsguide: 4 – 7 rounds, runt 1.20 per runda. Scale Up: 24/16kg kettlebell
Valfri ‘Cash Out’: 1 min toes-to-bar, 1 min wall ball, 3 rounds
Onsdag – Maj 11, 2016
Kontext: Practice
Mobility: Axel
Strength: 3-3-3-3-3 Power Clean (5 set av 3 reps, öka vikten varje set, max eller över max sista set)
Super Set: 5×3 Höga box jumps.
WOD: “New Creed“
For time.
10-8-6-4-2
Hang power snatch (Performance: 52,5kg / Athletic: 30kg* / Health: 20kg kettlebell swing)
Push jerk (samma vikt / 15kg skivstång)
50-40-30-20-10 Double Unders* (Health: 150-120-90-60-30 singles)
*Damer Rx
Skalningsguide: 5 – 12 minuter, Scale Up: 60kg/40kg, Double Unders måste vara unbroken set
Torsdag – Maj 12, 2016
Kontext: Practice
Mobility: Höft
Strength: 6×2 Front Box Squat 14 av 15 (6 set av 2 reps, same samma vikt alla set, ca 95% – över max front squat).
Super Set: 6×4 Strikt Handstand Push-ups (eller progressions)
WOD: “White Wedding”
7 minute AMRAP (As many rounds as possible)
Chinups (Performance: 5 Strikt, Athletic*: 6 Kipping, Health: 6 med ett band)
5 Shoulder Press (Performance: 40kg, Athletic*: 25kg, Novice: 15kg)
15 wall ball (Performance: 20lb, Athletic*: 14lb, Health: 8lb)
*Damer Rx
Skalningsguide: 3-5 rounds, runt 1:45 per round. Scale Up: 8 chest to bar chin ups
Valfri ‘Cash Out’: 20 burpees, 400m löpning med medicine ball
Söndag – Maj 15, 2016
Kontext: Competition
Mobility: Axel
Strength: 6×2 Snatch 2 av 14 (6 set av 2 reps, samma vikt alla set, ca 60 – 70% max snatch).
Super Set: 6×5 Single Arm Ringrodd
WOD: “Kudra”
6 minute AMRAP (As many rounds as possible)
5 ‘Tunga’ thrusters (Performance: 52,5kg, Athletic*: 35kg, Health: 25kg)
7 KB Swings (Perfromance: 32kg, Athletic*: 20kg, Health: 12kg)
5 6m lateral shuffles (fram och tillbaka = 1 rep, ta i backen med 1 hand)
*Damer Rx
Skalningsguide: 3 – 6 rounds, runt 1:30 per round. Scale up: 60/40kg
Valfri ‘Cash Out’: 10 goblet squats, 20 Kb swings, 3 rounds
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