WOD of the week

Här är veckans WOD!!!

Fysiken
CROSSFIT

MONDAY

WARMUP
12 min OTM
1 Snatch
1 OHS
1 Behind the Neck Pushpress
3 Burpee-OB

*Add weight to bar every round if technique allows
Strength
Squat
* B-table, 6 reps, AMAP set 5
Metcon
12 min AMRAP
5 Pullups
10 THrusters (30/25)
15 kcal Row

MONDAY (SKILLS)

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

Metcon
15 min AMRAP
10 Snatches (42,5/40)
10 OHS
300 m Row


TUESDAY

WARMUP
2 Rounds of
1 min Airsquat
1 min Kettlebell swing
1 min Situps
1 min TGUS
1 min Wallwalk

Strength
Benchpress
* B-table, 6 reps, AMAP set 5
Metcon
In teams of 3
14 min AMRAP
Athlete 1 completes 10 Wallballs
Athlete 2 completes 10 Boxjumps
Athlete 3 completes 1 Rope Climb

Rotate stations when all athletes have completed assigned work.


WEDNESDAY

WARMUP
For 10 min
1 TTB
1 Cluster
1 Wallwalk
1 TGU
*Reset from 1 if unable to complete set unbroken... It is a warmup:)

Strength
Deadlift
* B-table, 6 reps, AMAP set 5

Metcon
10 Min AMRAP
5/side 1 arm kb-pushpress(16/12)
10/side 1 arm kb-lunges (16/12)
30 Kb-Russian twist (16/12)

THURSDAY 

Warmup
12 min OTM
1 Bear-Complex
3 Burpee-OB

*Add weight to bar every round if technique allows
Strength
Push Press
* B-table, 6 reps, AMAP set 5
Metcon
In teams of 3
14 min AMRAP
Athlete 1 completes 8 Pullups
Athlete 2 completes 8 TTB
Athlete 3 completes 8 Clean and Jerk (60/45)

Rotate stations when all athletes have completed assigned work.

THURSDAY SKILLS

SKills of the day are: 
HSPU
The first 30 min of the session are aimed at warming up for and perfecting these skills.
Metcon
3 RFT

10 Clean and Jerks (60/45)
15 HSPU
500 m Row

FRIDAY 

Warmup
2 Rounds of
1 min Airsquat
1 min Kettlebell swing
1 min Situps
1 min TGUS
1 min Wallwalk

Strength
Frontsquat
* B-table, 6 reps, AMAP set 5
Metcon
12 min AMRAP
1 Ropeclimb
4 TGUs (24/16)
10 Pushups
20 Gobletsquats (24/16) 

SATURDAY 

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

Metcon

For time:
10 Overhead squats (60/42,5
10 Box jump overs
10 Thrusters (60/42,5
10 Power cleans (80/55)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (80/55)
10 Thrusters (60/42,5)
10 Box jump overs
10 Overhead squats (60/42,5

SUNDAY 

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

Metcon
100 Kettlebell Swing (half, 32/24)
800 m Row
60 Pistols
40 TTBs
20 Ground to overhead (100/70)

Fysiken POWERLIFT

MONDAY

Squat & Bench
*B-table 6 reps OR 3 rep with pause

WednesDAY

Deadlift and Frontsquat
*B-table 6 reps OR 3 rep with paus

ThursDAY

BenchPress and strict Press
*B-table 6 reps OR 3 rep with paus

Fysiken GYMNASTICS

TueSDAY

Tuesday 
WU/
OTM 9
  1. Hollow Complex - Tuck-OH-OL-Full
  2. Active Hang / Passive Hang
  3. Floor Flow
SKILL/
  • Headstand Tuck-up
  • Pike Pushup to Headstand
STR/
  1. HeSPU
    1. 3 x 4-9
  2. Wall Facing Handstand
    1. 3 x Max Hold
MET/
AMRAP 8 min 
12 Box Step Ups
8 Burpees
4 K2E

WedneSDAY



WU/
  • 3 x 3 Jefferson Curl w Pause
  • 1 lane
  1. Bear Crawl
  2. Crab Walk
  3. Duck Walk
  4. Inchworm
  5. Arabesque
  6. Gorilla Squat
  7. HS Kickup drill
SKILL/
EOMOM 8 min
  • 3 Beat Swing w Stop
  • 2 + 1 Beat Swing + Kipping T2B
STR/
  1. Pullup / C2B
    1. 3 x 4-9 reps
  2. Ring Row
    1. 3 x 9-11
MET/
2-4-6-8-10-8-6-4-2
HR Pushup
Pike Pulse
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