Måndag – Oktober 10, 2016 – 161010
Context: Practice
Mobility: Axel
Strength: 7×1 Push Press – 8 av 14 (7 set av 1 rep, samma vikt alla set, ca 85-90% av max).
Super Set: 7×2 KB Split Squat (7 set av 2 reps)
WOD: “Mississippi Mud”
7 minuter AMRAP (as many rounds as possible)
10 bumper plate burpees (Performance: 20kg, Athletic*: 10kg, Health: 5kg)
100m bumper plate suitcase carry (Samma)
*Damer Rx
Skalningsguide: 3 – 6 rounds.
Valfri ‘Cash Out’: 4 min max cal rodd
Tisdag – Oktober 11, 2016 – 161011
Context: Competition
Mobility: Höft
Skill Practice Warm Up: 10 min
Arbeta upp till en utmanande Single Leg Deadlift
WOD: “Ring Ding Dong“
13 minuter AMRAP (As many rounds as possible)
7 deadlifts (Performance: 102,5kg / Athletic: 70kg* / Health: 40kg)
7 strikt viktade pullups (Performance: 10kg / Athletic*: ingen vikt men strikt / Health: ringrodd)
Double unders (Performance*: 50 / Athletic: 30 inklusive försök / Health: 4 singles + 1 försök x 10)
*Damer Rx
Skalningsguide: 3 – 7 rounds, ca 2 min per round.
Valfri ‘Cash Out’: 8 toes to bar, 12 burpees, 3 rounds
Onsdag – Oktober 12, 2016 – 161012
Context: Practice
Mobility: Axel
Strength: 6×2 Push Press – 9 av 14 (6 set av 2 rep, samma vikt alla set, ca 85-90% av max).
Super Set: 6×3 KB Split Squat (6 set av 3 reps)
WOD: ”Hail to the King”
For time. 5 rounds
4 squat clean (Performance: 52,5kg / Athletic: 35kg / Health: 25kg power clean + frontsquat)
Ring dips (Performance: 6 / Athletic: 3*/ Health: 6 pushups)
6m lateral shuffle x 10 (5 round trips), 1 touch på linjen varje gång
*Damer Rx
Skalningsguide: 6 – 10 minuter, ca 1.5 min per round. Scale Up: 62,5/42,5kg skivstång
Valfri ‘Cash Out’: 100m farmer carry, 15 Kb swings, 3 rounds.
Torsdag – Oktober 13, 2016 – 161013
Context: Practice
Mobility: Fotled
WOD: “Mutiny at Sunset”
For time.
Rodd (Performance: 1500m / Athletic: 1300m* / Health: 1000m)
sedan 4 rounds:
8 supine ring rodd (Health: fötterna på golvet)
8 hang power cleans (Performance: 42,5kg / Athletic: 30kg* / Health: 20kg)
12 utfall (alternera ben)
16 burpees
*Damer Rx
Skalningsguide: 14 – 22 minuter. Scale Up: 62,5kg/40kg hang power cleans
Fredag – Oktober 14, 2016 – 161014
Context: Competition
Mobility: Höft
Skill Practice Warm Up: 4 sets of 8 Nordic Hamstring Exercise.
Strength: 2-2-2-2-2-2-2 Deadlift (7 set av 2 reps, öka vikten till nära max).
Super Set: 7×2 strikta HSPU eller progression
WOD: “Drag Chute”
7 minuter AMRAP (as many rounds as possible)
200m löpning
7 squat clean thruster (Performance: 42,5kg / Athletic*: 30kg / Health: 15kg)
*Damer Rx
Skalningsguide: 2 – 4 rounds, ca 2 min per round. Scale Up: 62,5kg/40kg skivstång
Valfri ‘Cash Out’: 60s plank, 20 cal rodd, 3 rounds
Söndag – Oktober 16, 2016 – 161016
Context: Practice
Mobility: Höft
Skill Practice Warm Up: 10 min
Arbeta på din pause squat clean + frontsquat. Arbeta upp till en 80-90% vikt.
WOD: “You Only Live Twice“
20 minuter AMRAP (As many rounds as possible) i lag om 2. En aktiv, fördela som ni vill mellan
10 power clean (Performance: 52,5kg, Athletic*: 40kg, Health: 20kg)
6 front squats (samma vikt)
36m bear crawl (9m en väg/9m tillbaka)
400m löpning tillsammans
*Damer Rx
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