Måndag – 12 September, 2016 – 160912

Context: Competition

Mobility: Axel

Strength: 6×2 power clean – 12 av 14 (6 sets av 2 reps, samma vikt, ca 95-100% eller över max

Super Set: 6×4 ringdips / ring pushup (6 sets av 4 reps, skala till samma utmaning varje set).

WOD:Baby Come Back

For reps

Under 2.5 Minuter

Rodd (Performance: 500m, Athletic*: 450m, Health: 400m)

Max Rep Chin-Ups* (Performance/Athletic: Strict*, Health: Ring Rows) Chin Ups are both palms facing you.

1 Minut Vila

Under 2.5 Minuter

Rodd (Performance: 500m, Athletic*: 450m, Health: 400m)

Max Rep Chin-Ups (Performance: Strict, Athletic*: Kipping, Health: Ring Rows)

*Damer RX

Scaling Guide: Scaling Guide: 8 – 24 Reps Scale up: Weighted strict (45/20) on round 1, strict on round 2.

Valfri ‘Cash Out’: 9m suitcase utfall, 25 cal rodd, 3 rounds

 

Tisdag – 13 September, 2016 – 160913

Context: Practice

Mobility: Höft

Skill Practice Warm Up: 10 minuter

Arbeta upp till en utmanande squat snatch (80-90%), för mer volym – gör 3 reps EMOTM under 6 minuter.

WOD: “Putin’s Limo”

For time, 3 rounds

3 squat snatch (Performance: 62,5kg / Athletic: 40kg*/ Health: 15kg)

12 Kettlebell swings (Performance: 32kg / Athletic: 24kg*/ Health: 16kg)

4 overheadsquat (samma)

12 Kettlebell swing (samma)

5 frontsquat (samma)

12 Russian Kettlebell swings (samma)

1 min vila

*Damer RX

Scaling Guide: 11 – 17 minutes, Scale Up: 15 kettlebell swings per round

 

Onsdag – 14 September, 2016 – 160914

Context: Practice

Mobility: Axel

Skill Practice Warm Up: None (list of fun games to play here)

Strength: 5×3 Push Press – 1 av 14 (5 sets av 3 reps, samma vikt, ca 65-75% av max).

Super Set: 5×4 KB Split Squat (5 sets av 4 reps, skala till samma utmaning varje set)

WOD:Chimera

7 minute AMRAP (as many rounds as possible)

21 Boxjumps (Performance: 24”, Athletic*: 20”, Health: 12”)

15 Hand Release Pushups (Athletic*: 9, Health: 9 Ring Pushups)

9 Toes-to-Bar

*Damer RX

Scalingsguide: 2.5 – 5 rounds

Valfri ‘Cash Out’: 10 KB thrusters, 30 double unders, max rounds under 4 minuter

 

Torsdag – 15 September, 2016 – 160915

Context: Competition

Mobility: Fotled

Skill Practice Warm Up: 8 minuter

Arbeta upp till en utmanden squat clean thruster (80-90% of max).

WOD: “Never too much Magnum

For time.

10 squat clean thrusters (Performance: 52,5kg / Athletic: 35kg* / Health: 25kg)

12m enarms KB overhead utfall (Performance: 20kg / Athletic: 14kg* / Health: 6kg)

800m löpning

8 squat clean thrusters

12m enarms KB overhead utfall

400m löpning

6 squat clean thrusters

12m enarms KB overhead utfall

200m löpning

*Damer RX

Scaling Guide: 12 – 19 minuter, omkring 9.5-10 min till att slutföra runda 1 and 2. Scale Up: 62,5kg/40kg skivstång

 

Fredag – 16 September 16, 2016 – 160916

Context: Practice

Mobility: Höft

Skill Practice Warm Up: 6 minuter

Utför 3-4 sets av L-sit i ringar eller parallettes. Använd en progression som tillåter dig att göra 15-30s per set.

Strength: 5×3 power clean – 13 av 14 (5 sets av 3 reps, samma vikt, ca 95-100% eller över max).

Super Set: 5×5 ringdips / ring pushup (5 sets av 5 reps, skala till samma utmaning varje set).

WOD: “Shot Caller”

For Time, 3 rounds

12 deadlifts (Performance: 82,5kg / Athletic: 55kg* / Health: 40kg)

24 wallballs (Performance: 20lb, Athletic:14lb*, Health: 10lb)

*Damer RX

Scaling Guide: 5 – 9 min, ca 2 min per round. Scale Up: 102,5kg/70kg stång

Valfri ‘Cash Out’:30m farmer carry, 200m löpning, 3 rounds

  

Söndag – September 17, 2016 – 160917

Context: Mental Toughness

Mobility: Axel

WOD: ” Ryu and Ken”

Under 18 minutes, med en partner, en person arbetar åt gången.

2000m rodd, Därefter max rundor återstående tid:

32 kettlebell swings (Performance: 24kg / Athletic: 16kg* / Health: 12kg)

24 burpees over partner i en plankposition

16 ringrodd medan partner hänger i riggen

Scalingsguide: 1.5 – 3 rounds.