WOD of the week

Här är veckans WOD

Fysiken
CROSSFIT

MONDAY

Warmup
500 m row
40 squats
30 Situps
20 Pushups
10 Pullups
Strength
Squat
B-table 6 reps
Metcon 
7 Rounds for time
5 Pullups
8 Swing (full swing, 24/16)
10 kcal Assault bike

MONDAY (SKILLS CLASS)

SKill of the day: 
Snatches  and OHS
The first 30 min of the session are aimed at warming up for and perfecting these skills.
Metcon
10 RFT
3 Snatches (60/45)
4 OHS
5 Burpee Pullups
 

TUESDAY (CROSSFIT)

Warmup
12 min, in teams of 2, Using one bar do (one athlete working at one time)
do:
30 Pushpress (30/25)
30 Frontsquats (30/25) 
30 thrusters (30/25)
30 Sumo DL-HP


Strength
Press
B-table 6 reps
Metcon
5 rounds for reps, in teams of two. Athlete 1 completes 1 set, then athletes two completes one set before moving on to next excersice.
* 1 set amap unbroken pullups (each)
* 1 set amap unbroken Pushups (each)
* 1 set amap unbroken ttb (each, scale to kte or kneeups)
 

WEDNESDAY

WARMUP
500 m row
40 squats
30 Situps
20 Pushups
10 Pullups


8 min OTM
Even minutes: Barbel Freestyle
Un-even minutes: Animal Walk
Strength
Deadlift 
B-table 6 reps
Metcon
FOR TIME
21-15-9
Kettlebell thrusters (2x16 kg/2x12)
Kettlebell lunges (bell in front rack, 2x16/2x12)

THURSDAY (CROSSFIT)

Warmup
12 min, in teams of 2, Using one bar do (one athlete working at one time)
do:
30 Pushpress (30/25)
30 Frontsquats (30/25) 
30 thrusters (30/25)
30 Sumo DL-HP
Strength
BenchPress
B-table 6 reps
Metcon
16 min AMRAP
30 Snatches (60/45, tagteam)
15 Burpee Pullups EACH (done in sync)


THURSDAY (SKILLS CLASS)

SKills of the day are: 
Ring Muscleups
The first 30 min of the session are aimed at warming up for and perfecting these skills.

Metcon
16 min AMRAP
5 Clean & Jerks
10 Wallballs
20 Situps

*On every 2 minutes do 2 Ring muscle ups (or scale)

FRIDAY

Warmup
500 m row
40 squats
30 Situps
20 Pushups
10 Pullups
 
Strength
Frontsquat
B-table 5 reps
 
Metcon
12 min AMRAP
1 Deadlift (100/70)
1 Burpee OB
1 HSPU
Next round do 2 reps.. Then 3.. 4 etc.
Restart from 1 if unable to do the set unbroken.

SATURDAY

 

SKills of the day are: 
Snatches, Overhead squats and (Burpee) Boxjumps

The first 30 min of the session are aimed at warming up for and perfecting these skills.
Metcon
20 min OTM
Even Minutes: 2 Squat snatches, 2 OHS (60/45)
Un-even minutes: 5 burpee+Boxjump

SUNDAY

SKills of the day are: 
HSPU, Pistol squat and Pullups.

The first 30 min of the session are aimed at warming up for and perfecting these skills.
Metcon
In teams of 2.
5 rounds for reps, 1 athlete working at one time:
* 1 set AMAP HSPU each
* 1 set AMAP pistolsquat right each
* 1 set AMAP pistolsquat right each
* 1 set AMAP Pulups each

Fysiken POWERLIFT

MONDAY

Squat and Benchpress
A-table 10 reps or 6 with stop

WEDNESDAY

Deadlift And Frontsquat

B-table 6 reps or 3 with stop

 

THURSDAY

Benchpress and Press

B-table 6 reps or 3 with stop



Fysiken GYMNASTICS

Tuesday 

WU/ - OTM 9 
  1. Floor Freestyle - Archer PU
  2. Hang Freestyle - Beat Swing
  3. Core Freestyle - K2E Plank
SKILL/ 10 min
  • Frogstand
    • Bent Arm
    • Straight Arm
  • Tuck Planche
    • Banded
    • Free
STR/ 5x6
  1. C2B
  2. Dips
MET/ 5 RFT
  • 9 Pike Lift
  • 7 Box Jump
  • 5 Shoot Through

Wednesday

WU/ - OTM 9 
  1. Floor Freestyle - Bear
  2. Hang Freestyle - Arch Pull
  3. Core Freestyle - Inchworm
SKILL/ 10 min
  • Ballup
  • Passthrough
  • Skin the Cat
STR/ 5x6
  1. K2E
  2. HSPU
MET/ AMRAP 6
  • 3 Pullups
  • 4 Pistols
  • 5 Pushups
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