Måndag – Februari 13, 2017 – 170213
Context: Mental Toughness
Mobility: Axel
Skill Practice Warm Up: 6 min
Arbeta på din kipping och beatswing för att bli bättre på pullups, chest to bar och bar muscle ups.
Strength: 9×1 deficit deadlift (video) – 9 av 14 (9 set av 1 rep, samma vikt alla set, ca 70 – 85% av max)
Super Set: 9×2 strikta viktade ring dip (eller progressions) (9 set av 2 reps, skala till samma utmaning varje set)
WOD: “Smokin’ Joe”
7 minuter AMRAP (as many rounds as possible)
12m (6m ena vägen, 6m tillbaka) Overhead Plate Utfall (Health: 5kg / Athletic: 10kg* / Performance: 20kg)
8 bumper plate burpees (samma)
30 double unders* (Health: 60 singles)
*Damer Rx
Skalningsguide: 2.5 – 5 rounds, ca 2:00 per round.
Valfri ‘Cash Out’: 6 clean and jerks, 8 toes to bar, AMRAP 4 min
Tisdag – Februari 14, 2017 – 170214
Context: Practice
Mobility:Höft
Skill Practice Warm Up: 10 min
Arbeta upp till en utmanande (80-90%) Power clean eller gör 3 reps EMOTM under 7 min (50-60%)
WOD: “Dockworker”
För max reps – 5 ’cycles’
Under 3 min
6 ’Tunga’ power cleans eller squat cleans (Health: 30kg / Athletic: 45kg* / Performance: 70kg)
15 pushups (Health: 10 scaled / Athletic: 10*/ Performance: 15)
Sedan resterande del av tiden för max reps:
2 Muscle Cleans (35kg/50kg) och 2 Burpees.
2 min vila
*Damer Rx
Skalningsguide: 80-160 reps, ca 20-25 reps per runda. Scale Up: 82,5kg/62,5kg cleans handstand pushups istället för pushups.
Onsdag – February 15, 2017 – 170215
Context: Competition
Mobility: Axel
Strength: 3-3-3-3-3 Push Press (5 set av 3 reps, öka vikten till max)
Super Set: 3-3-3-3-3 viktad pistol – eller progression (5 set av 3 reps på varje ben, öka vikten eller svårigheten varje set)
WOD: “Bad Moon Rising“
7 minuter AMRAP (as many rounds as possible)
6 strikta chest to bar (Health: minsta möjliga bandet, Athletic*: 4, Performance: 6)
10 burpees
*Damer Rx
Skalningsguide: 4 – 8 rounds
Valfri ‘Cash Out’: 16 suitcase utfallsteg, 16 kb swings, 3 rounds
Torsdag – Februari 16, 2017 – 170216
Context: Practice
Mobility: Fotled
Skill Practice Warm Up: 10 min
Arbeta på din handstand och handstand pushup progression.
WOD: ”Space Cowboy”
For time – 4 rounds
7 hang power snatch (Health: 20kg KB Swing / Athletic: 35kg* / Performance: 52,5kg)
7 thrusters (samma)
14 toes-to-bar
400m löpning
1 min vila
*Damer Rx
Skalningsguide: 18 – 24 minuter, ca 5:15 per round inklusive vilan.
Fredag – Februari 17, 2017 – 170217
Context: Practice
Mobility: Höft
Strength: 5×1 deficit deadlift (video) – 10 av 14 (5 set av1 rep, samma vikt alla set, ca 80 – 90% av max)
Super Set: 5×5 strikta viktade ring dip (eller progressions) (5 set av 5 reps, skala till samma utmaning varje set)
WOD: “Open Workout 14.3”
8 minuter AMRAP (as many rounds as possible)
Deadlifts, 10 reps (Health: 30kg, Athletic*: 45kg, Performance: 62,5kg)
15 box jumps –step ups tillåtna- (Performance: 24in, Athletic *: 20in, Health: 20in)
Deadlifts, 15 reps (Health: 42,5kg, Athletic *: 62,5kg, Performance: 85kg)
15 box jumps (samma)
Deadlifts, 20 reps (Health: 52,5kg, Athletic *: 70kg, Performance: 102,5kg)
15 box jumps (samma)
Deadlifts, 25 reps (Health: 62,5kg, Athletic *: 85kg, Performance: 125kg)
15 box jumps (samma)
Deadlifts, 30 reps (Health: 70kg, Athletic *: 95kg, Performance: 145kg)
15 box jumps (samma)
Deadlifts, 35 reps (Health: 85kg, Athletic *: 102,5kg, Performance: 167,5kg)
15 box jumps (samma)
*Damer Rx
In this workout, there is a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.
Skalningsguide: 55-130 reps
Valfri ‘Cash Out’: 60s plank hold, 30 Cal rodd, 3 rounds
Söndag – Februari 19, 2017 – 170218
Context: Competition
Mobility: Axel
Skill Practice Warm Up: 8 min
Arbeta upp till en utmanande (80-90%) rack jerk (bakom nacken) från squatrack.
Strength: 3-3-3-3-3 Overhead Squat (5 set av 3 reps, öka till max)
WOD: “Chip and Dale”
10 minuter AMRAP (as many rounds as possible)
Med en PARTNER, en person arbetar medan den andra vilar. Dela upp efter behag.
12 jerks (Health: 20kg, Athletic*: 40kg, Performance: 62,5kg)
16 supine ring rodd (fötterna på en box, tårna jämna med nedre delen av ringarna). Partner MÅSTE vara i en plankposition för att dessa ska räknas!
20 single arm overhead squats (Health: 6kg, Athletic*: 14kg Performance: 20kg)
*Damer Rx
Skalningsguide: 4 – 6 rounds, ca 2:15 per round.
Valfri ‘Cash Out’: 10 kb swings, 15 wall ball, 4 rounds
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