Monthly Archives

december 2016

Måndag 2/1

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Gott Nytt År!

A.

Var 90s – 18min – 12 set

Squat Snatch TnG

Set 1-4: 5 reps 55% av 1-RM
Set 5-7: 5 reps 70% av 1-RM
Set 8-12: 2 reps 85% av 1-RM

B.

3 varv på tid – TC: 8min
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders

2min vila

AMRAP 3min

Hantel Burpee Box Step-Over 20/12kg

Fredag 30/12

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A.

10min

Handstand Walk

Träna teknik
-Shoulder taps
-Handstand Hold
-Max Distans
-Hinderbana

B.

EMOM 10min

Shoulder to Overhead

Dagens Tyngsta 1rep

C.

Partner 2o2 – 1w/1r

Cash-In
100 Double-Unders (var)

Min 8 – 20 Synkade Burpees

AMRAP 16min

Hantel Thruster
Toes to Bar

Torsdag 29/12

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A.

Var 90s – 12min – 8set

Set 1 – 8 Bänkpress
Set 2 – 7 Bänkpress
Set 3 – 6 Bänkpress
osv..
Set 8 – 1 Bänkpress

B.

AMRAP 12min – Partner 2o2 – 1w/1r

20 Hand release Push-Ups
15 Front Squats 80/55kg
10 Muscle-Ups

Onsdag 28/12

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A.

EMOM 8min

3 Viktade Pull-Ups – Inga gummiband

2min vila mellan A & B

B.

EMOM 8min

3 Viktade Dips (inga gummiband)

B.

15min rullande klocka

AMRAP 7min

30 cal Rodd
30 Wallballs 20/14lbs
30 Marklyft 100/70kg

Vila 2min

AMRAP 7min

30 cal Rodd
30 Wallballs 20/14lbs
30 Handstand Push-Ups

Tisdag 27/12

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A.

EMOM 21min

Min 1: 40s Double-Unders
Min 2: 4 Bar Muscle Ups (C2B+Dip = Strikta)
Min 3: 30s UNBROKEN Thrusters max 45/30kg

B.

AMRAP 12min

Partner 2o2 – 1w/1r

12 Pull-Ups
12 Snatches 45/35kg
12 Overhead Squats 45/30kg

Måndag 26/12

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A.

EMOM 8min

3 Squat Clean (TnG)

2min Vila

EMOM 8min

1 Squat Clean

Dagens tyngst 1a och 3a.

B.

Partner 2o2 – 1w/1r – Båda gör alla reps men dela set som ni vill

12 Power Cleans 80/55kg
21 Burpee Box Jump-Overs 60/20cm
9 Power Cleans
15 Burpee Box Jump-Overs
6 Power Cleans
9 Burpee Box Jump-Overs

Lördag 24/12 – Julafton

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12 Days of Christmas WOD

Tills alla är klara 🙂
Alla reps är per person, dela seten som ni vill

1 Clean & Jerk 70/50kg
2 Handstand Push-ups
3 Box Hopp
4 KB Svingar 32/24kg
5 Toes to Bar
6 Goblet Utfallssteg / ben 32/24kg
7 Pull-Ups
8 Sit-Ups
9 Pistols / ben
10 Burpees
11 Thrusters 50/35kg
12 cal Rodd

Hur går det till?
1 Clean & Jerk 70/50kg

1 Clean & Jerk 70/50kg
2 Handstand Push-ups

1 Clean & Jerk 70/50kg
2 Handstand Push-ups
3 Box Hopp
osv.. upp till 12

Fredag 23/12 Lillejulafton

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A.

Var 90s – 15min – 10set

Power Clean
Push Jerk
Hang Power Clean
Split Jerk

B.

Single Bells, Single Bells, Singels all the day!

Partner 2o2 – 1w/1r
AMRAP 16min

23 Single arm KB Sving 24/16kg
12 Push-Ups
23 Single arm KB Snatch 24/16kg
12 Box Hopp 70/60cm

Torsdag 22/12

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A.

Var 90s – 10 set – 15min

Squat Snatch

Set 1-3 – 3reps
Set 4-6 – 2reps
Set 7-10- 1rep

Jobba upp till dagens tyngsta
Öka lite vart set

B.

På tid

10, 9, 8, 7, 6, 5, 4, 3, 2 och 1 reps

Squat Snatch 60/45kg
Upphöjda Handstand Push-Ups 15/5kg skivor