Måndag:
”Murph”
Tisdag
A. Inlyftning: EMOM 10min 25-45%
1 Snatchgrip Deadlift
1 Snatchpull
1 Powersnatch
1 OHsquat
B. EMOM: 8min 40-65%
1 Snatch
2 OH squat
C. Main Part
E90S: 12min
2 Snatch @65-85%
D. WOD
For time, TC
You Go, I Go (2 Rounds Each)
21 Cal Row
15 Burpee Over Bar
9 Overheadsquats
Skalat: 40/30
RX: 50/35
RX+: 70/50
Onsdag
A Styrka 22min
Backsquat:
8 @35%
8@55%
8@ 65%
5×4 @75-85%
Romanien deadlift: 4×10
B. Main Part
EMOM12
- 12-18 Cal Row
- 3-4 Powerclean + 2-3 Squatclean @ 50-60%
C. WOD
For time TC 12min
You Go, I Go (2 Rounds Each)
25 Wallballs 9/6kg
20 Deadlifts
15 Pullups
Skalat: 60/42.5kg
RX: 80/55kg
RX+: 100/70kg
Torsdag
A. Stabilitet
3 varv:
4 TGU + 10 Windmill
B. Teknik
HSPU
C. Main Part
E3M x 4 rounds
8 Axelpress
8 Ringdip
15 Bent over row
15 Pushups
D. WOD
3 Rounds For Time, TC 10min
30 Double Unders
4 Clean
2 Shoulder To Overhead
8 Pullups
10 HSPU
Fredagsfys
AMRAP50
100 Double Unders
90 Wallballs
80 Alt. DB Snatch
You Go I Go (2 Rounds Each)
400m Run
———————————
100 Double Unders
70 DB Gobletsquats 3min
60 Burpees 3
You Go I Go (3 Rounds Each)
200m Run
——————————
100 Double Unders
50 DB Goblet Boxstep Over 2
40 Toes To Bar 2
You Go I Go (4 Rounds Each)
5 Pullups
10 Pushups
15 Airsquats
———————————
AMRAP UNTIL TC
100 Double Unders
30 HSPU
20 SA Devilspress
Lördag
50 min for quality:
1600m Run
6 Turkish Get Up
12 Airsquats
2000m Row
20 KB Swing
500m Ski Erg
12 Box Step Up
12 Pushups
Note:
Dela gruppen på tre, en grupp börjar med löpning, en grupp börjar med rodd, en grupp börjar med Ski Erg. Rulla på i samma ordning i 50 min. Försök hålla ett lagomt ”prtattempo”.
Söndag
Deadlift: 4×5 @80%
Closegrip Benchpress: 4×10@70%
Sittande Axelpress, hantlar: 4×10 @70%
Sälrodd 4x10rep
Utfallsgång 4x20m
När som helst under passet:
40st Bicepscurl
30st Ring rollout.
Metcon: TC 5min RX+ 50/35
30 Pullups
20 Thrusters 40/30kg
10 Squatsnatch 40/30kg