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onsdag 220112

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Dagens Pass

A. Alt. E90s X 20 sets (5 of each) @ 85-90% strength effort
A1. 4-5 Perfect posture Front Squats
A2. 6-8 Push press (controlled descent)
A3. 6-8 Strict pull-ups
A4. 4 Varied Shuttle jogs (30m)

B. Amrap 15 min @ 85% overall effort
10 Box jumps over (60/45cm, step down)
8/8 Weight plate overhead walking lunges (20/15kg)
6/6 Double dumbbell Punt lunges @ medium-heavy weight
4/4 One arm dumbbell hang muscle-snatch @ same weight


Instructions

A. Focus on staying upright in the front squats. Solid feet. Drive with your ass. Push presses are done with the same principles as the front squat. Solid rack. Bring it down with control every time. Do the pull-ups in a way that makes every rep challenging. Beautiful top position with shoulders pulled down and together. Use the shuttle runs to recover and add some odd movements. B. Full body for force in the box jumps. Land with one foot half off the edge of the box and slide off. Take no risks. Then push the plate up on straight arms overhead. Keep it in position and alternate lunges with focus on stability. Then a dumbbell in each hand, at shoulder height. Swing them down and back at the same time as you take a short step backwards (3-8dm) into a shallow lunge. Let your head and neck fold forward as you do this and look at the ground between or behind your feet. Aim for an elastic feeling and spring back up by stepping forward, raising yourself up and curling the dumbbells back up, all at the same time. Alternate which side steps back. Keep back straight in dumbbell snatches. Do the turn-around at about knee height or where you feel elasticity.

Fitness

A. 00:00 - 15:00
15 min AMRAP; @80+% Strength Effort
12m Reverse Sled Drag
12m Bent Over Rope Sled Pull
5/5 Javelin Curl and Press

B. 20:00 - 35:00
15 min AMRAP (Slow and Heavy)
5/5 Atlas Ball Squat Clean
10 Harop Curls (weighted if possible)
5 Straight Leg Box Jumps

C. 40:00 - 56:00
E4M X 4 sets; @100% rehab focus
4 YTWL; @4011
4/4 DNS 3M. Reflex Turning Rotations with 4 Deep Breaths in each side position
(DNS = Dynamic Neuronuscular Stabilization. 3M = 3 Month Position)


Instructions

B. Divide into A/B/C and finish D together. Go heavier on the reverse drag than the bent over pull. Reverse Sled Drag: https://www.youtube.com/watch?v=rnMAeT7xrUw. BO Sled Rope Pull: https://www.youtube.com/watch?v=gD8h1XanKq4. Javelin: https://www.youtube.com/watch?v=TucAqsgX7ao. B. Heavy push on the sled. Control your Harops and go weighted if possible. Atlas Ball/D-Ball Squat Clean: https://www.youtube.com/watch?v=22chOrSfdEg. Harop Curls: https://www.youtube.com/watch?v=A2xRx7dGWaE. SL BJ: https://www.youtube.com/watch?v=IYnjhztPmCE. C. Divide into A/B. Finish C together. Some shoulder health with some power-baby-poses. Enjoy. YTWL: https://www.youtube.com/watch?v=4nm0rKHAXzU. DNS 3M RTR: https://www.youtube.com/watch?v=HXvjz0poau0.

Dagens Pass

A. Alt. E90s X 20 sets (5 of each) @ 85-90% strength effort
A1. 4-5 Perfect posture Front Squats
A2. 6-8 Push press (controlled descent)
A3. 6-8 Strict pull-ups
A4. 4 Varied Shuttle jogs (30m)

B. Amrap 15 min @ 85% overall effort
10 Box jumps over (60/45cm, step down)
8/8 Weight plate overhead walking lunges (20/15kg)
6/6 Double dumbbell Punt lunges @ medium-heavy weight
4/4 One arm dumbbell hang muscle-snatch @ same weight


Instructions

A. Focus on staying upright in the front squats. Solid feet. Drive with your ass. Push presses are done with the same principles as the front squat. Solid rack. Bring it down with control every time. Do the pull-ups in a way that makes every rep challenging. Beautiful top position with shoulders pulled down and together. Use the shuttle runs to recover and add some odd movements. B. Full body for force in the box jumps. Land with one foot half off the edge of the box and slide off. Take no risks. Then push the plate up on straight arms overhead. Keep it in position and alternate lunges with focus on stability. Then a dumbbell in each hand, at shoulder height. Swing them down and back at the same time as you take a short step backwards (3-8dm) into a shallow lunge. Let your head and neck fold forward as you do this and look at the ground between or behind your feet. Aim for an elastic feeling and spring back up by stepping forward, raising yourself up and curling the dumbbells back up, all at the same time. Alternate which side steps back. Keep back straight in dumbbell snatches. Do the turn-around at about knee height or where you feel elasticity.