WOD of the week

Här är veckans WOD!!!

FYSIKEN
CROSSFIT

MONDAY

WARMUP
3 RFT
Row 250 m
5 Snatches
5 OHS
*use warmup weights:)
STRENGTH
Deadlift
*1 RM
 
METCON
3 RFT
400 m Row
15 OHS (42,5/30)
____________________________

MONDAY (SKILLS)

SKills of the day are: 
Wod skills and strategy
The first 30 min of the session are aimed at warming up for and perfecting these skills.
METCON
"Nancy"
5 RFT
400 m Row
15 OHS (42,5/30)


TUESDAY

WARMUP
In teams of 2-3 Laps of:
250 m Row
10 Airwallball
10 SDHP
10 Boxjumps
10 Pushpress

* Do all reps in sync
*Take it very easy, warmup pace
STRENGTH
Press
*1 RM
 
METCON
"Fight gone bad"
3 Rounds EMOM, teams of 3

1. Wallball (9/6)

2. SDHP (30/25)

3. Box Jumps

4. Push Press (30/25)

5. Cal Row

6. 1 Min Rest

*Score is total team score

WEDNESDAY

WARMUP
12 min OTM
Min 1: Assault Bike
Min 2: Air wallball
Min 3: Animal Walk
Min 4: TTB

*Go easy #warmup
STRENGTH
Squat
*1 RM
 
METCON
"Karen"
150 Wallballs for time<3
(Rx 9/6)

THURSDAY

WARMUP
10 min OTM
3 Squat Cleans
2 Jerks
STRENGTH
Bench Press 
*1 RM
METCON
14 min AMRAP, In teams of 2.
* Athlete 1 completes:
7 Squat cleans (70/50)

*Athlete 2 completes:
AMAP Ring Dips
*Switch stations and repeat for total Ring Dips
_________________________

THURSDAY (SKILLS)

SKills of the day are: 
*Metcon skill+strategy
The first 30 min of the session are aimed at warming up for and perfecting these skills.
METCON
Elizabeth
21-15-9
Squat Cleans (70/50)
Ring Dips

FRIDAY 

WARMUP
3 laps of
15 kcal Assault Bike
12 1 DB-clean+Jerks
3 Wallwalks
3 HSPU
*CHALLENGE Complete warmup in EXACTLY 10 minutes.

STRENGTH
Sumo Deadlift
*1 RM
METCON
Fran
21-15-9
Pullups
Thruster (42,5/30)

SATURDAY 

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

METCON
"Angie"
100 Pullups
100 Pushups
100 Situps
100 squats

SUNDAY 

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

METCON
"Angie"
100 Pullups
100 Pushups
100 Situps
100 squats

FYSIKEN POWERLIFT

MONDAY

Squat
*1 RM
Bench
*1 RM


WEDNESDAY

Deadlift 
*1 RM

Squat 
*1 RM


THURSDAY

Bench
*1 RM

Press
*1 RM

FYSIKEN GYMNASTICS

TUESDAY 

WU/ 
OTM 9 - 15 Seconds each
  1. Ostrich + Crab + Duck + Side Monkey
  2. Beat Swing + Tuck/L Hang + Rest 30
  3. One Leg Hollow x 2 + Rest 30
SKILL/ 10 min Kipping HeSPU
  1. Wall Tuck Up
  2. Free Tuck Up (wall for safety - not touching)
  3. Explosive Tuck Up
  4. Kipping HeSPU
STR/ HSPU & Dragon Flag/Front Lever 
  1. Find 1RM Progression
  2. Find max reps kipping HeSPU & K2E
  • Alternate HSPU & Dragon Flag/Front Lever
  • Spend majority of time on part 1
HSPU
Dragon Flag
Front Lever
Box/Floor Pushup
Pike up -Tuck down
Kipping K2E
Diamond Pushup
Tuck
K2E / Tuck Front Lever
Forward Leaning Pushup
Adv Tuck
Adv Tuck
Pike Pushup
One Leg
One Leg
Box Pike Pushup
Straddle
Straddle
Wall HeSPU
Dragon Flag
Front Lever
Deficit HeSPU
Shoulder Lever
Front Lever Row or Pull
HSPU
   
Freestanding
   
MET/ Cindy jr
  • AMRAP 10
  • 5 Pullups
  • 10 Pushups
  • 15 Air Squat
  • SCALED
    • 5 Toe Assisted C2B
    • 10 Box Pushup
    • 15 Air Squat

WEDNESDAY

WU/ 
OTM 9 - 15 Seconds each
  1. Ostrich + Crab + Duck + Monkey Jump
  2. Beat Swing + Tuck/L Hang + Rest 30
  3. Plank + Side + Side + Reverse Plank
SKILL/  Muscle Up
  • Box Transition to Bent Arm Support (check stability for kipping safety)
  • Ring Swing
  • Kip
  • Hip to Ring
STR/ Muscle Up & Pullup & Dip
  1. 1RM progression
    1. Muscle Up
    2. Weighted Pullup/C2B
    3. Weighted Dip
Pullup Progressions
Dip Progressions
Ring Row
Toe Assisted Bar Dip
Horizontal Ring Row
Neg Bar Dip
Toe Assisted C2B
Bar Dip
Pullup
Weighted Bar Dip
C2B
Negative Ring Dip
Explosive/Weighted
Ring Dip
Muscle Up Progressions
Toe Assisted Ring MU
Partner Assisted Ring MU
Negative Ring MU
Kipping Ring MU
Strict Ring MU
Bar MU
MET/Mary jr
  • AMRAP 10
    • 5 HSPU
    • 10 Pistols
    • 15 Pullups
  • SCALED
    • 5 Pike/Diamond/Pushup
    • 10 Narrow Squat
    • 15 Toe Assisted Pullups 
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