FUNCTIONAL TRANING WODAR

BOKA KLASSER HÄR

MÅNDAG 16 MAJ

 Uppv. Rörlighet frontrack, squats, banded latpulls

Teknik. Frontsquat m stegrande bel

A Frontsquat 3-3-3-3-3 mellan varje set, gör en omgång 10-12 rep Bent over Trap raise

B AMRAP 8 min:
4 Manmakers- utmanande vikt
6 Strict TTB alt. benlyft
8 Jumping Lunges

TISDAG 17 MAJ

Uppv. Banded rows & Thrusters, hollow/arch

Teknik. Ropeclimbs
A 5 min WORK/2 min REST/Trans.
A1 AMRAP:
1-3 Ropeclimbs alt. 3+3 Ropepullups/rows
6 DB Thrusters
A2 AMRAP
10-20s L-sit alt. tuck sit hold on parallettes
10-20 Hollowrocks
10-20 alt. Diagonallyft (feet off floor if
possible)
A3 AMRAP:
20+20m KB OH Carry
8 alt. KB Goblethold tall kneeling stepups
A4 AMRAP
8-10 rep Ringrows
8-10 rep Ring pushups
A5 AMRAP
10 alt. Slamball sida/sida
20m D-ball bearhug carry
Välj utmanande vikter och reps för alla övningar.

ONSDAG 18 MAJ

Uppv. Hopprep, Jefferson curls, scap.depr.

Teknik. HSPU
A “Bradshaw” 10 rounds alt. AMRAP 35 min:
3 Handstand Push-Ups
6 Deadlift 102/70kg
12 Pullups alt. jumping pullups
24 Double-Unders

TORSDAG 19 MAJ

Uppv. Burgener warmup, boxstep

Teknik. Snatch
A EMOM 5 min:
1 Muscle Snatch
1 OHS
A2 EMOM 10 min:
1 Snatch
1 Hang snatch
B 3 rounds for time of:
15 Boxjumps
20 Wallballs

FREDAG 20 MAJ

Uppv. Värm för kommande övningar

Teknik. Powersnatch
A TEAMWOD- Potato mashup Event 5 & 2
For time:
10 Syncro burpee to plate
43 Deadlift 40/30kg
10 Syncro burpee to plate
43 Cleans
10 Syncro burpee to plate
43 Snatch
10 Syncro burpee to plate
43 OHS
AMRAP Pullup until minute 17
Rest until Min 20
B 10 min to find a heavy complex each:
3 Deadlift
2 Hangclean
1 Frontsquat