WOD of the week

Här är veckans WOD!!!

FYSIKEN
CROSSFIT

MONDAY

WARMUP
10 min OTM
1 Power Snatch
1 OHS
1 Squat-Snatch

*add weight as you go
STRENGTH
Back Squat
*C-table
*3 reps
*AMAP set 5
 
METCON
10 min AMRAP
5 Hang Snatch (50/35)
5 OHS
10 Kcal Row
____________________________

TUESDAY

WARMUP
10 min of:
5 KB-GTOH
4 Boxjumps
3 Burpees
2 KB Getups
1 Wallwalk
STRENGTH
Bench Press
*C-table
*3 reps
*AMAP set 5
 
METCON
14 min AMRAP, In teams of 2:
Athlete 1 completes:
5 HSPU
8 Deadlifts (100/70)

Athlete 2 Completes
AMAP Wallball (9/6)

Score is total WBs
____________________________

WEDNESDAY

WARMUP
9 min OTM
1 min Animal-freestyle
1 min KB-freestyle
1 min Plank/pushups position freestyle
STRENGTH
Deadlift
*C-table
*3 reps
*AMAP set 5
METCON
OTM (Death-by style)
5 Pullups
10 Pushups
15 Squats

THURSDAY

WARMUP
In teams of 2, 12 min OTM:
4 Squat Clean & Jerks (alternate lifter)
*Add weight as you go
STRENGTH
Press
*C-table
*3 reps
*AMAP set 5
METCON
In teams of 2, 14 min AMRAP:
Take turs completing sets of:
10 Kcal Assaultbike
10 THrusters (42,5/30)
__________________________________

FriDAY

WARMUP
10 min OTM
2 Snatches (with full squat)

*add weight as you go
STRENGTH
Front Squat
*C-table
*3 reps
*AMAP set 5
METCON
10 min AMRAP
10 kcal Row
10 Db Thrusters (20/15)
10 Pullup 

SATURDAY 

SKills of the day are: 
Metcon Skills and Strategy
The first 30 min of the session are aimed at warming up for and perfecting these skills.
METCON
Three 1 minute rounds of:
Wall-ball (9/6)
Sumo deadlift high-pull (30/25)
Box Jump
Push-press (30/25)
Row
1 min Rest
______________________________

SUNDAY 

SKills of the day are: 
Metcon Skills and Strategy
The first 30 min of the session are aimed at warming up for and perfecting these skills.
METCON
25 min AMRAP
14 DB snatches (alternating, 22,5/15)
14 Pistols
14 HSPU
14 KTE
14 Kcal Assault Bike

FYSIKEN POWERLIFT

MONDAY

Bench
*C-table
*3 reps
Squat
*C-table
*3 reps

WEDNESDAY

Deadlift
*C-table
*3 reps
Squat
*C-table
*3 reps


 

THURSDAY

Bench
*C-table
*3 reps
Press
*C-table
*3 reps

 

FYSIKEN GYMNASTICS

MONDAY

Warmup
OTM 9
  1. Animal Freestyle
  2. Plank Complex
  3. Hang - Flow - Fly*
*bar hang - bar movement - kipping
Skill
Ring Pike Rollout
  • 3x1-3 reps
  • or Inverted Hang + Tick Tock
Strength
Pullup & HSPU Testing
  • Build to 1RM progression
  • Then Max reps at easy progression
Metcon
Cindy Jr
AMRAP 10
5 Pullups
10 Pushups
15 Air Squats
SCALED
5 Ring Row
10 Box Pushup
15 Air Squat

THURSDAY

Warmup
OTM 9
  1. Ninja moves
  2. Hang flow
  3. Wall Climb + Handstand
Skill
Kipping Pullups
EMOM 3 min
  • 1 set of unbroken
  • or Beat Swing, Bar Hang etc
Strength
Pushup & Ring Row Testing
  • Build to 1RM progression
  • Then Max reps at easy progression
Metcon
Mary Jr. 
AMRAP 10
5 HSPU
10 Pistols
15  Pullups
SCALED:
5 Pushup
10 Squat
15 Ring Row
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