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