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torsdag 220106

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Dagens Pass

A. Alt. E2:30/E3M X 5-6 sets @ 85-90% strength effort.
A1. 4/4 High Bar Forward Lunges + 8-12 Back Squats
A2. 8/8 One arm Dumbbell Row against support + 8-12 Slow Push-ups

B. Amrap, 30 min @ 80% overall effort
10+10m Double DB Walking Lunges @ medium weight
20+20m Atlas ball bear hug carry @ medium-heavy weight
6 Shuttle runs, 30m
8 Double KB Push press @ medium-heavy weight
10 Kipping Pull-ups


Instructions

A.Focus on balance over front foot and moving up and down with control and a natural elasticity. Trailing knee does not have to touch floor. Aim for a smooth movement up and down that has no flailing, pauses or similar. PBack squats are upright and done on solid feet. Straight down and up with posture unchanged. Then support on bench or box with one arm and the other free to do a large rowing motion with a dumbbell. Keep back straight but let it rotate along with shoulder blade moving. Set dumbbell down softly. Push-ups with body in straight line. All the way down and up. Look straight ahead along floor to avoid head hanging down like a sack of potatoes. B. Walking lunges with DBs hanging in vertical arms. Focus on even pressure under front foot. Drive up before trailing knee hits floor. Front knee can move over foot, to achieve even balance. Back is straight but slight lean forward at hips in bottom is good. Carry the ball in a tight vear hugh grip. Either high (on chest) or low (on stomach) depending on weight and how tired you are. Run to recover. Then get a pair of KBs up in a secure rack amd do push presses from controlled dip and drive by doing a really shallow front squat to find calm power. All the way up to extended arms and down seamlessly into the next dip and drive. Kipping pull-ups are calm and efficient. Do a version that allows for unbroken sets all the way through.

Fitness

A. 00:00 - 60:00
For Quality and Time: @80+% Effort
10-9-8-7-6-5-4-3-2-1
- Clusters (Squat clean-Thruster)
- Cal. Row
- Power Cluster (Power Clean into TnG Push Press)
- Cal. Echo Bike
- Shoulder to Overhead (Anyhow)
- Lateral Burpees

Weights: ♂50-70/♀35-50 kg


Instructions

A. Don't go out too hot on thius one. It's a grinder for sure. Load up with some carbs for some better drive and go. Share cyclical equipment. Worst case scenario is that you'll get 20-30s of rest some where. The specific order of row/bike/burpees doesn't matter that much. If the gym is fully packed, just start on different cyclical machines and just be sure to rotate through all of the "distraction" between the barbell exercises.

Dagens Pass

A. Alt. E2:30/E3M X 5-6 sets @ 85-90% strength effort.
A1. 4/4 High Bar Forward Lunges + 8-12 Back Squats
A2. 8/8 One arm Dumbbell Row against support + 8-12 Slow Push-ups

B. Amrap, 30 min @ 80% overall effort
10+10m Double DB Walking Lunges @ medium weight
20+20m Atlas ball bear hug carry @ medium-heavy weight
6 Shuttle runs, 30m
8 Double KB Push press @ medium-heavy weight
10 Kipping Pull-ups


Instructions

A.Focus on balance over front foot and moving up and down with control and a natural elasticity. Trailing knee does not have to touch floor. Aim for a smooth movement up and down that has no flailing, pauses or similar. PBack squats are upright and done on solid feet. Straight down and up with posture unchanged. Then support on bench or box with one arm and the other free to do a large rowing motion with a dumbbell. Keep back straight but let it rotate along with shoulder blade moving. Set dumbbell down softly. Push-ups with body in straight line. All the way down and up. Look straight ahead along floor to avoid head hanging down like a sack of potatoes. B. Walking lunges with DBs hanging in vertical arms. Focus on even pressure under front foot. Drive up before trailing knee hits floor. Front knee can move over foot, to achieve even balance. Back is straight but slight lean forward at hips in bottom is good. Carry the ball in a tight vear hugh grip. Either high (on chest) or low (on stomach) depending on weight and how tired you are. Run to recover. Then get a pair of KBs up in a secure rack amd do push presses from controlled dip and drive by doing a really shallow front squat to find calm power. All the way up to extended arms and down seamlessly into the next dip and drive. Kipping pull-ups are calm and efficient. Do a version that allows for unbroken sets all the way through.