WOD_logo

onsdag 211006

Are you following our training programs but are not a member? Please take 5 mins to answer a few questions on this link. Thank you!

Dagens Pass

A. E90s X 15 sets (5 of each) @ 80-90% strength effort
A1. 4/4-7/7 controlled Axle bar HB Reverse Lunges
A2. 8-12 contr. Bent over Barbell Row
A3. 6-8 Dumbbell Bench press

B. 3 X 2 min on. 1 min off @ 85-90% strength-stamina/pump effort (1 of each)
B1. Controlled Axle bar HB Reverse Lunges @ 20-40kg
B2. Banded Chin-ups
B3. Push-ups in kind of easy version


Instructions

A. Axle bar over back of shoulders. Focus on balance over front foot and moving up and down with control and a natural elasticity. Step down and back with a slight lean forward at hips. Trailing knee does not have to touch floor. Keep back straight in the bent over row. Grip at around shoulder width or wider. Start with bar under knees on every rep. Let shoulder blades move apart and pull them together. Dumbbell bench press with control. Do them at width and positions that allows for strength and no pain. Dominate weights and set down softly. On the extended sets you do the exact same work to begin with but also add the bonuses. B. So all of these exercises should be loaded/adjusted so that you can do about 10-20 reps in a row to begin with. Axle bar over back of shoulders. Focus on balance over front foot and moving up and down with control and a natural elasticity. Step down and back with a slight lean forward at hips. Trailing knee does not have to touch floor. Chin-ups with hands at about shoulder width and palms facing your way. All the way from straight arms until chin is High over bar. Push-ups with body in straight line. All the way down and up. Look straight ahead along floor to avoid head hanging down.

Fitness

A. 00:00 - 10:00
10 min AMRAP (Slow and Controlled)
DNS 3M, Supine, 3/3 reflex rotations with 2-3 deep breaths in each position
7m Reverse Backlying Worm Crawl
8/8 Tall Kneeling KB Halos
7m Crab Walk
8/8 Side Plank Reach back
7m Lizard Crawl
60s Wrist Mobility of choice

B. 12:00 - 24:00
Alt. E90s X 8 sets; @80+% Strengt Effort (4 rounds)
B1. 4-6 rMU Transitions (feet on floor or box)
B2. 4-6 Negative rMU

B. 30:00 - 45:00
15 min AMRAP (Slow and Heavy)
I go, you go on each exercise
14m Lateral Sled Pull (one side)
14m Lateral Sled Pull (other side)
14m Reverse Sled Drag
14m Forward Sled Drag

C. 50:00 - 65:00
15 min AMRAP (Slow and Heavy)
30s Atlas Ball Bear Hug Hold (AS HEAVY AS NEVER BEFORE)
6/6 Medicine Ball Ground Slam to Rotational Throw (6/4 kg)
30-60s Seated Shoulder Extension Stretch
4-6 Bent Over Shoulder Extension Stretch with Weight Plate Or lightly loaded stick (2s hold in straigth body Sh. Ext + 2s hold in bent Over Sh. Ext)


Instructions

A. A nice warm-up piece for your coming rMU Strength. Worm - this but on your back and moving without using your legs/arms: https://www.youtube.com/watch?v=xwmOFDzw7uo. KB Halo:https://www.youtube.com/watch?v=aywAydpwbpY. Crab: https://www.youtube.com/watch?v=2G7kCEQkbVM. Side plank reach back: https://www.youtube.com/watch?v=-ruAdV34H54. Lizard: https://www.youtube.com/watch?v=xwmOFDzw7uo. B. Focus on nailing your transitions from two angles. Make the reps as difficult as form allow. rMU Transition: https://www.youtube.com/watch?v=sSQi-9np-aM. Negative rMU: https://www.youtube.com/watch?v=6T4ZAEhRMF4. B. Put the reins on both sides of the sled, it will be easy to work together, Lateral Sled Drag: https://www.youtube.com/watch?v=9B5vFBQXceY. Reverse Sled Drag: https://www.youtube.com/watch?v=rnMAeT7xrUw. Forward Sled Drag: https://www.youtube.com/watch?v=0zQqXUX0iVo. C. Heavy hold + aggressive throws. Shoulder Extension Stretch/Mobility. Bear Hug: https://www.youtube.com/watch?v=Zqr_xLwYOPc Slam to rotational throw: https://www.youtube.com/watch?v=y9fAyq3dDAY. Seated Sh. Ext: https://www.youtube.com/watch?v=ihUAbG0e8zw. Bent Over Shoulder Extension Stretch: https://www.youtube.com/watch?v=A4TTo7UePso.

Dagens Pass

A. E90s X 15 sets (5 of each) @ 80-90% strength effort
A1. 4/4-7/7 controlled Axle bar HB Reverse Lunges
A2. 8-12 contr. Bent over Barbell Row
A3. 6-8 Dumbbell Bench press

B. 3 X 2 min on. 1 min off @ 85-90% strength-stamina/pump effort (1 of each)
B1. Controlled Axle bar HB Reverse Lunges @ 20-40kg
B2. Banded Chin-ups
B3. Push-ups in kind of easy version


Instructions

A. Axle bar over back of shoulders. Focus on balance over front foot and moving up and down with control and a natural elasticity. Step down and back with a slight lean forward at hips. Trailing knee does not have to touch floor. Keep back straight in the bent over row. Grip at around shoulder width or wider. Start with bar under knees on every rep. Let shoulder blades move apart and pull them together. Dumbbell bench press with control. Do them at width and positions that allows for strength and no pain. Dominate weights and set down softly. On the extended sets you do the exact same work to begin with but also add the bonuses. B. So all of these exercises should be loaded/adjusted so that you can do about 10-20 reps in a row to begin with. Axle bar over back of shoulders. Focus on balance over front foot and moving up and down with control and a natural elasticity. Step down and back with a slight lean forward at hips. Trailing knee does not have to touch floor. Chin-ups with hands at about shoulder width and palms facing your way. All the way from straight arms until chin is High over bar. Push-ups with body in straight line. All the way down and up. Look straight ahead along floor to avoid head hanging down.