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.
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