WOD 21.06.2021
A) CORE WORK:
– 30 Sec Side Plank Hold L+R
– 8-10 Strict T2B/Knee 2 Elbow
– 12 Weighted Crushes (use small DB)
CAP: 12
B) WOD: FOR TIME
3 ROUNDS:
– 10 Power Cleans @60/40kg
– 12 Burpees Over the bar
REST 2 min
3 ROUNDS:
– 10 Push Jerks @60/40kg
– 12 Pull Ups
WOD 22.06.2021
A) 4 Supersets:
– 8+8 Bulgarian Split Squats (use DB, hold in Goblet Position)
– 8+8 Bent Over Rows (DB)
– 8+8 Single Leg Deadlift
CAP:15
B) WOD:
9 min AMRAP:
– 12/8 cal Bike
– 16 DB Alternating Snatches @22.5/15kg
2 min REST
9 min AMRAP:
-12/8 kcal Bike
– 16 DB Alternating One Arm Dvil Press @22.5/15kg
WOD 23.06.2021
A) Build up to a heavy complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
CAP:14
B) WOD: 5 ROUNDS
– 10 KB Russian Swings @32/24kg
– 18 Alternating Pistol Squats
– 45 Double Unders
WOD 24.06.2021
A) 4 Supersets:
– 30 sec side plank hold L+R
– 20-30 sec Hollow Hold
– 10-30 sec L-Sit ( use DBs on the floor, boxes, parralets, rings)
B) WOD: 12 min AMRAP
– 15 DB Push Press @2×22.5/15kg
– 15 Toes 2 Bar
WOD 25.06.2021
METCON FRIDAY
4 ROUNDS:
– 500/400m Row
– 15 Deadlifts @80/55kg
– 400m Run
– 15 Burpees Box Jumps @24/20″
WOD 26.06.2021
WOD: PARTNER WOD
1.1km Run with Med Ball
– 120 Push Press
– 120 Med Ball Sit Ups
– 100 Thrusters
– 100 Push Ups
700m Run with Med Ball
RX= Med Ball 9/6kg, Barbell 43/30kg
WOD 27.06.2021
A) Technique work – build up to a heavy complex with proper technique.
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch
CAP:15
B) WOD: 5 ROUNDS
– 6 Over Head Squats @75% of A
– 8 Ring Dips
Back Hall 6
Strength
21.06.2021
High Bar Backsquat 2×4 80-90%
Face Pulls 2×12-15
High Bar Backsquat 2×1 RPE 9
Bench Press 4×4 80-90%
Skull Crushers 4×8-12
Bench Press 2×1 RPE 9
22.06.2021
Conventional Deadlift 4×2 85-90%
Conventional Deadlift 2×1 RPE 9
Chin Ups 5×3-5
Renegade Rows 5×8-12
Weightlifting
24.06.2021
Power Clean + Power Clean+Afsquatten 4×1+1
Power Clean+Afsquatten & Jerk 4×1+1
Front Squat 1,5 4×3
