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måndag 211011

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Dagens Pass

3 X 10 min pieces @ 85-90% effort. Rest 2-3 min between

A. Alt. EMOM X 10 sets
A1. 8-12 Hang Power snatch (1s pause in lock-out/landing) @ light weight
A2. 8-16 Wall Balls (9/6kg to 3,05m)

B. Amrap, 10 min
8 Knees to Elbows
8 Push-ups
4 Shuttle runs (25m)

C. Amrap, 10 min
16 Box jumps (60/45cm, step down)
8/8 Plank hip circles
8 Double DB "Power Cleans" (medium weight)


Instructions

A1. Keep hook grip on if possible. Eyes forward, either hinge and glide along thighs or start from a shallow dip with bar in hip pocket. Tight bar path, snappy lock-out and don't forget the pause. Wall balls are solidly planted, done from a beautiful squat in every bottom and precise as a sniper's shot. Grip/rack with ball "on top of you" rather than in between hands. Let it rest on chin for a third support point. A2. Knees to elbows are done in rhythm. As high as possible and actually aim to touch elbows with knees. Feet always together but knees apart in top. Bend arms slightly if you have to in order to reach top position. Push-ups with body in straight line. All the way down and up. Look straight ahead along floor. Shuttle runs are relaxed and either slow or fast depending on your need for recovery. A3. Box jumps with use of full body for force. Land with precision, stand up and step off. Switch foot that steps off. Plank hip circles are done on elbows with feet at shoulder width apart. Move hips in circles, as much down as up and as much right as left. Smooth continuous movement. In the "power cleans" let some part of the dumbbells touch the floor, right beside your feet, standing pretty narrow. "clean" them up and rack them with elbows slightly in front.

Fitness

A. 00:00 - 15:00
Alt. EMOM X 15 sets; @60-80+% Strength Effort
A1. EMOM X 5 sets
3 Snatch Deadlift to Pocket + 3 Muscle Snatch; @light
A2. EMOM X 5 sets
3 Snatch High Pull + 3 Hang Power Snatch; @moderate
A3. EMOM X 5 sets
1 Snatch + 1 Hang Snatch; @heavy

B. 18:00 - 36:00
Alt. E2M X 9 sets; @80+% Strength Effort (3 rounds)
B1. 10/10 DB RFESS; @20X1; @AHAFA (rear foot elevated split squat)
B2. 5-8 Pike Push-Ups; @52X1 OR @52A1 (feet on box or floor)
B3. 6-12 Strict Supinated Chest To Bar Pull-Ups

C. 40:00 - 64:00
Alt. 2 min ON : 1 min OFF X 8 sets (4 rounds)
Work: Breathing Gear 3
Rest: Breathing Gear 2
____
Breathing Gears (guidlines)
Gear 1: Nasal Inhale + Exhale
Gear 2: Nasal Inhale + Mouth Exhale
Gear 3: Mouth Inhale + Exhale

C1. 2 min AMRAP; @Breathing Gear 3
8-12/6-10 cal. Echo Bike
8-12/6-10 Box Jumps Over (60/45 cm)
_Remaining Time: AMRAP Burpees


Instructions

A. Start easy and finish heavy-ish on the last EMOM. Sn DL to Pocket: https://www.youtube.com/watch?v=SoZhtAy2iTw. M snatch: https://www.youtube.com/watch?v=NFV2n_Didmc. B. A nice strength-piece. Maintain the tempo and push your limits on the CTB. RFESS: https://www.youtube.com/watch?v=114Hhumj2dY. Pike HSPU: https://www.youtube.com/watch?v=ytczHUp_33c. CTB Pull: https://www.youtube.com/watch?v=VamiJuBrFNA. C1. Quick transitions. Push hard and recover with Breathing gear 2 during your 1 min rest. Choose rep-scheme wisely and don't regress from your decision - take the consequence. Write down the total amount of burpees during the 8 sets.

Dagens Pass

3 X 10 min pieces @ 85-90% effort. Rest 2-3 min between

A. Alt. EMOM X 10 sets
A1. 8-12 Hang Power snatch (1s pause in lock-out/landing) @ light weight
A2. 8-16 Wall Balls (9/6kg to 3,05m)

B. Amrap, 10 min
8 Knees to Elbows
8 Push-ups
4 Shuttle runs (25m)

C. Amrap, 10 min
16 Box jumps (60/45cm, step down)
8/8 Plank hip circles
8 Double DB "Power Cleans" (medium weight)


Instructions

A1. Keep hook grip on if possible. Eyes forward, either hinge and glide along thighs or start from a shallow dip with bar in hip pocket. Tight bar path, snappy lock-out and don't forget the pause. Wall balls are solidly planted, done from a beautiful squat in every bottom and precise as a sniper's shot. Grip/rack with ball "on top of you" rather than in between hands. Let it rest on chin for a third support point. A2. Knees to elbows are done in rhythm. As high as possible and actually aim to touch elbows with knees. Feet always together but knees apart in top. Bend arms slightly if you have to in order to reach top position. Push-ups with body in straight line. All the way down and up. Look straight ahead along floor. Shuttle runs are relaxed and either slow or fast depending on your need for recovery. A3. Box jumps with use of full body for force. Land with precision, stand up and step off. Switch foot that steps off. Plank hip circles are done on elbows with feet at shoulder width apart. Move hips in circles, as much down as up and as much right as left. Smooth continuous movement. In the "power cleans" let some part of the dumbbells touch the floor, right beside your feet, standing pretty narrow. "clean" them up and rack them with elbows slightly in front.