WOD of the week

Här är veckans WOD

Fysiken
CROSSFIT

MONDAY

Warmup
500 m Row
40 squats
30 Situps
20 Pushups
10 Pullups

DO THIS SLOW.. REPS FOR QUALITY

Strength
Benchpress
A-Table
10 Reps (AMRAP on set 5)
Metcon 
12 Min AMRAP
1 Squat Snatch (60/45)
1 OHS (60/45)
10 Sit-ups
10 Kcal Row

*Add 1 rep to the snatches and OHS every round

TUESDAY

Warmup
12 min, in teams of 2
Using one bar.
Both athletes build up the heaviest C&J technique allows.


Strength
Deadlift
A-Table
10 Reps (AMRAP on set 5)
Metcon
In teams of 2 For time:
2400m Row (changing rower every 200m)
144 Swings (24/16, one athlete working at a time)
72 Pullups (one athlete working at a time)

WEDNESDAY

WARMUP
30 kcal Bike or Row
20(Squat snatches Using light bar)
15 TTB
10 HSPU

DO THIS SLOW.. REPS FOR QUALITY
Strength
Press
A-Table
10 Reps (AMRAP on set 5)
Metcon
10 min AMRAP
2 Weightplate Burpee (15/10, Put chest on plate in the bottom, plate overhead at top)
2 TTB
2 HSPU

Add 2 reps to each excersice every round

THURSDAY

Warmup
15 min, in team of 3
Using one bar.
Both athletes build up the heaviest Snatch technique allows.
Strength
Squat
A-Table
10 Reps (AMRAP on set 5)
Metcon
In teams of 3.
5 Rounds for total reps:
Unbroken Thrusters (42,5/30)
Unbroken Pullups

One athlete working at one time.

FRIDAY

Warm-up
Warmup
500 m Row
40 squats
30 Situps
20 Pushups
10 Pullups

DO THIS SLOW.. REPS FOR QUALITY
Strength
Benchpress
A-Table
10 Reps (AMRAP on set 5)
 
Metcon
50 Kcal Assault bike
25 KB-GTOH (24/16)

Rest 3 min

50 Kcal Assault bike
25 KB-GTOH (24/16)

SATURDAY

 

SKill of the day is:
Headstand, Handstand, HSPU and handstand walk

The first 30 min of the session are aimed at warming up for and perfecting these skills.
Metcon
7 Handstand push-ups
7 Thrusters (50/40)
7 Knees to elbows
7 Deadlift (100/70)
7 Burpees
7 Kettlebell swings (24/16)
7 Pull-ups

SUNDAY

SKills of the day are: 
Single Kb Overhead lungewalk and ropeclimbs.

The first 30 min of the session are aimed at warming up for and perfecting these skills.
Metcon 
1x Ropeclimb (preferably legless)
30 Swing (half (32/24)
10 Pushpress (a-table set 3 weight)
1 Ropeclimb (preferably legless)
30 Single Kb Overhead lungewalk (16/12)
30 kcal Assault bike

Fysiken POWERLIFT

MONDAY

Squat and Benchpress
A-table
6 Reps with stop

WEDNESDAY

Benchpress and Deadlift
A-table
6 Reps with stop

Fysiken GYMNASTICS

TUESDAY

WU/ - OTM 9 - 30:30
  1. Support Hold + Tuck
  2. Dip Hold + Mini Swing
  3. False Grip Ring Row
- Support/Dip hold on Dip Bars/Boxes
- Divide class to accommodate Places on Rings
SKILL/ 8 min
  •  Toe Assisted Muscle Up
- Feet straight beneath rings
- False Grip Pull to Dip - lean back down with control
STR/ 
  1. Dips 5x8
  2. Pullups 5x8
MET/
  • 3-5-7-5-3 For Time
  • Wide Pushup
  • Situp
  • Wide Bar Row
  • Jumping Squats

WEDNESDAY

WU/ - OTM 9
  1. Beat Swing / Active Hang 
  2. 30 sec Support Hold 
  3. Animal Locomotion
SKILL/ 10 min
  • Handstand Practic
  • Toe Assisted Muscle Up
- Feet straight beneath rings
- False Grip Pull to Dip - lean back down with control
STR/ 
  1. HSPU 5x8
  2. K2E 5x8
MET/ AMRAP 6
  • Ascending ladder
  • Pistols
  • Pushups
  • Situps
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