Aikataulu

WEEK 22 – Gym WOD´s & Home WOD´s

 

Ma

  • 07.00-08.00
    "Gym WOD + Home WOD"
    60min

Ti

  • 07.00-08.00
    "Gym WOD + Home WOD"
    60min

Ke

  • 17.30-18.30
    Rest / Skill / Catch Up
    60min

To

  • 07.00-08.00
    "Gym WOD + Home WOD"
    60min

Pe

  • 07.00-08.00
    "Gym WOD + Home WOD"
    60min

La

  • 10.00-11.00
    "Gym WOD + Home WOD"
    60min

Su

  • 10.00-11.00
    Rest / Skill / Catch Up
    60min

Gym WOD (Home WOD below)

a) 10min Emom
1. 6-8 x Strict Press
2. 8-10 x Bent Over Row
*Same Bar/Weight for both movements, adjust tempo in B/O Row if feels light

b) For Time
”Flight Simulator”
Unbroken DU´s:
5-10..-50-45-40..-5

*Ascending ladder by 5´s up to 50, and the descending ladder by 5´s down to 5.

Scale this for your skill level, you can add 1-5 reps, you can do single-single-double, or single-double, or then singles (if you do singles, multiply by 2)


Home WOD

Deck Of Cards

Hearts: Push Up
Spades: Lumping Lunges
Clubs: ABS
Diamonds: Burpee
Joker: 1min Plank

*Ace is 1 or 14, up to you, don’t change it during the workout

 

Gym WOD (Home WOD below)

For Time

10 rounds of:
6 x Clean & Jerk (Touch ´n go) 50-60% of your C&J 1RM
200 – 250m Row
*use the same weight and rowing distance you had last week

 

Home WOD

For Time

1k Run

Then:

100 x Box Jumps / Step Ups
100 x Air Squats
100 x Walking Lunges / Lunges

*Split reps how you like

Then:

1k Run

Rest / Mobility / Skill / Catch Up

Gym WOD (Home WOD below)

a) 15min e3mom
6 x Front Squat

b) 9min E3mom
8/8 x Back Rack Reverse Lunges

*Use 60-70% of your FS 1RM max for both a & b

c) e2mom, For Quality (3-4 rounds = 6 – 8min)
6-10 x Alt. V-Ups
4-6 x V-Ups
2-4 x Straddle V-Ups
5-10s. Hollow Hold
*Try to complete each round ”unbroken”. First two are easy, then it gets hard 🙂
**Adjust reps from last week if necessary (quality over quantity)

 

Home WOD

Tabata 8 x 20/10

1. Jumping Jacks
2. Push Ups
3. Swings (bag, kb, db etc.)
4. Mountain Climbers

*4min work/movement, rest 2min between movements

Gym WOD (Home WOD below)

For Time

10-9-8-7…1

Snatch 42,5/30kg
Bar Facing Burpee
T2B

 

Home WOD

10-9-8-7…1

GTOH*
Burpee Over Object
V-Ups
*Choose your object/weight

Gym WOD (Home WOD below)

Open 17.4

55 x Deadlift 102kg/70kg
55 x Wall Ball (9/6kg)
55cal Row
55 x HSPU / HRPU

 

Home WOD

Island Run / 10k Run* 

*Try to keep the same pace thru the 10k, if you haven’t been running, walk when needed.

Rest / Mobility / Skill / Catch Up