Monday
Movement prep
2-3 Sets:
1:00 Ski OR Row
14 Alt. Leg V-Ups
12 Hang Scap. Retr.
7 Hang Kip To Swing
7/7 S.A DB DL
7/7 S.A DB High Pull
WOD – Strength
A.2
5 Set Snatch fron Mid Thigh
3 rep @70%1RM P. Snatch
3 rep @70%1RM P. Snatch
2 rep @75%1RM P. Snatch
2 rep @75%1RM P.Snatch
1 rep @+75%1RM P.Snatch
A.3
4 Set á 6 rep Back Squats
@70%1 RM Back Squat
@70%/@70-75%/@+75%
WOD -Metcon
B.
– RX –
3 sets:
21 Power Cleans 50/35kg
21 Bar facing Burpees
– rest 3 min b/t sets –
TC each set 3 minutes
SPRINT
-scale option.-
3 sets:
18 Power Cleans at 35-50% 1 RM P.C
18 Bar facing Burpees
– rest 3 min b/t sets –
TC each set 3 minutes
SPRINT
Tuesday
Movement prep
2-3 Sets:
1:00 Jog
:20-:30 HS Hold
3 Negative HS Push Up
7 Empty BB God Mornings
WOD – Strength
A.2
5 sets Power Cleans – Barbell Cycling
10-8-6-4-2rep
*build up to a heavy 2 power clean in 12 min.
*start at 6/10RPE
*rest after each set
A.3
4 set á 4 Position Pause Clean DL
*all lyfts at 85-90% 1 RM Clean
*you will pause for 2s at just above the ground, bellow the knee, above the knee and mid tigh
*remember to pause on the way up and DOWN.
*use straps!
WOD -Metcon
B.
– RX –
15-12-9
DB Thrusters 2×22.5/15kg
DB Box Step Ups 2×22.5/15kg
10cal Row after each set
TC 10:00
– scale –
15 kg /12.5 kg
Wednesday
Movement prep
2-3 Sets
1:00 Row build from easy to moderate
1:00 Bike build from easy to moderate
1:00 Ski build from easy to moderate
WOD – Strength
A.1
3 sets
10 Tempo Straight Legged Double DB Deadlifts (5 sec down)
10 Weighted Hanging Knee Raises (DB between legs)
5/5 Lunge Landmine Twists
5 Sandbag Clean Over the shoulder
WOD -Metcon
B.
For Distance:
7:00 Max Distance Row
– rest 1 min –
7:00 Max Distance Echo Bike
– rest 1 min –
7:00 Max Distance Ski erg OR Run
– rest 1 min –
Thursday
WOD 60 min for active recovery
*Endurance Cardio
*Chose cardio maskine of your choise
2 Sets
3200m at RPE3-4
90s at RPE 2-3
3200m at RPE4-5
*rest 90s b/t sets
4 x (300m at RPE 7, 1 min at RPE2)
REST 3 min b/t sets
Friday
Movement prep
3 Sets
7/7 Russian Step Ups
5/5 S.A DB Press (mod weight)
15m/each side S.A KB Farmer Carry (mod weight)
*this is meant to prime the body for the BB prep.
Not for time but rather quality
WOD – Strength
A.1
3 Sets
5/5 DB Bulgarian Split Squats
10 Deficit Push Ups
10/10 KB Side Bends
A.2
Tempo Front Squats 4 set á 4 rep
3s Down, 2s Hold in bottom
@6/10RPE Front Squat/@6.5/10RPE/
@7.5/10 RPE/ @8/10RPE
*tempo is the priority!
WOD -Metcon
B.
– RX –
For Time:
50 Toes To Bar
30 Strict Pull Ups
60 Wallballs 9/6kg
TC 16:00
– scale –
70 V-Ups OR alt. V-Ups
30 Banded Pull Ups OR 45 Ring Rows
60 Wallballs 6/3kg
Saturday
Movement prep
10-12 minutes
1:00 Assault Bike (easy/mod)
1:00 Ski OR Row
5/5 S.A DB Push Jerk (moderate)
10 Hanging Scap Retr.
8 Hang Kip to Swing
4 Hanging Knee raises
30 Single Unders + 15 Plate hops
WOD – Strength
A.
5 Rounds:
18 Toes To Bar
9 Shoulder to Overhead 60/40kg
54 Double Unders
TC 15 minutes
– scale –
14 GHD Sit Ups OR 24 Abmat Sit ups
7 STO (40/30kg)
42 DU OR 80 SU
Sunday
HAPPY NEW YEAR!!!