Måndag – 31 Juli, 2017 – 170724
Context: Mental Toughness
Mobility: Höft
Strength: 6 x 2 Front BOX squat – 8 of 15 (6 set av 2 reps, samma vikter alla set, ca 70 – 80% av front squat).
Super Set: 6 x 4 viktade pullups eller progression (6 set av 4 reps, skala till samma utmaning som front BOX squaten).
WOD: “Frontin’ “
For reps – 3 rounds
1 minute each for max reps (FGB style)
Burpees
Strikt chinup (Health: assisted strict chin up)
Rodd eller airbike (för calories)
Skalingsguide: 100 – 150 reps, omkring 10-15 reps i snitt för varje moment.
Valfri ‘Cash Out’: 10 dumbell squat clean thrusters, 200m löpning, 3 rounds
Tisdag – 1 Augusti, 2017 – 170801
Context: Competition
Mobility: Fotled
Skill Practice Warm Up: 10 minuter
Arbeta upp till en utmanande 3 reps overhead squat från rack. (80-90%), eller utför 3 reps EMOTM under 6 minuter från golvet (50-60%)
WOD: ”Big Wheels, Small Ego”
For Time – 4 rounds
4 rounds for time
8 tunga overhead squats (Health: 25kg/ Athletic*: 40kg/ Performance: 62,5)
10 höga box jumps (Health:20” / Athletic*: 24” / Performance: 30”)
Strikta Toes-to-bar (Health: 4 Hanging knee raise / Athletic: 4 / Performance*: 6)
50 double unders (Health: 20 försök, Athletic: 50 inklusive försök, Performance*: 50 reps)
Vila 1 minut
*Damer RX
Scaling Guide: 10-18 minuter
Valfri ‘Cash Out’: 100m farmer carry, 25 cal rodd, 4 rounds
Onsdag – 2 Augusti, 2017 – 170802
Context: Practice
Mobility: Axel
Skill Practice Warm Up: 6 minuter
Arbeta på pistols eller progression för pistols.
Strength: 5 x 3 Front BOX squat – 9 of 15 (5 set av 3 reps, samma vikter alla set, ca 70 – 80% av front squat).
Super Set: 5 x 5 viktade pullups eller progression (6 set av 4 reps, skala till samma utmaning som front BOX squaten).
WOD: “Vodka on the Rocks”
6 minuter AMRAP (As many rounds as possible)
6 Thrusters (Health: 15kg, Athletic*: 30kg, Performance: 42,5kg)
12 ‘Tunga’ Kettlebell Swings (Health: 16kg, Athletic*: 24kg, Performance: 32kg)
*Damer Rx
Skalingsguide: 4-8 rounds
Valfri‘Cash Out’: 12 box step ups, 12 Burpees, under 4 minuter
Torsdag – 3 Augusti, 2017 – 170803
Context: Practice
Mobility: Höft
Skill Practice Warm Up: 10 minuter
Arbeta upp till en utmanande clean and jerk (80-90%), eller utför 3 reps EMOM i 6 min.
WOD: “Snowcapped“
For time. 4 Rounds.
7 Power clean (Health: 30kg / Athletic*: 50kg / Performance: 70kg)
12 kettlebell utfall -en arm- (Health: 12kg / Athletic*: 16kg / Performance: 24kg)
24 wall ball (Health: 8lb, Athletic*: 14lb, Performance: 20lb)
1 min vila
*Damer Rx
Skalningsguide: 11 – 16 min, ca 3.5 min per round inklusive vilan Scale up: 85kg/60kg power cleans och OH kb utfall
Valfri ‘Cash Out’: 10 pushups, 10 airsquats, 25 cal rodd, 4 rounds
Fredag – 4 Augusti, 2017 – 170804
Context: Practice
Mobility: Axel
Strength: 2-2-2-2-2-2 push eller split jerk (6 sets av 2 reps, öka vikten till max)
Super Set: 5-5-5-5-5-5 single leg deadlift med två dumbbells/kettlebells (6 sets av5 reps, öka vikten till max)
Metabolic Conditioning: “Backhoe“
5 rounds for time.
8 hang power cleans (Health: 20kg / Athletic: 30kg* / Performance: 42,5kg)
8 push press (samma)
150m löpning
*Damer Rx
Skalningsguide: 6 – 10 min
Valfri ‘Cash Out’: 8 kipping pullups, 16 situps, 100m löpning, under 5 minuter
Söndag – 6 Augusti, 2017 – 170806
Context: Practice
Mobility: Höft
Skill Practice Warm Up: 10 minuter
Arbeta på handstand progressioner och handstand push-up (strikt och/eller kippad)
WOD: “Sorrow for Broad Island”
For time – 6 rounds
16 Marklyft (Health: 25kg/ Athletic: 40kg* / Performance: 62,5kg)
16 Backsquat (samma)
32 Alternerande situps
32 Burpees over partner
Skalingsguide: 15 – 22 minuter, cirka 2:30 per runda. Scale Up: 47,5kg/70kg på skivstången.
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