WOD for Thursday, Jul 09, 2020

Shoulder press

Shoulder press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are
63%
72%
81%

*Add 2.5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time – now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Gymnastics

EMOM16
1. T2B /*advanced ring mu
2. Hspu / Negative hspu / Pike push ups
3. Double unders
4. Rest

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. No need for going hard – the focus here is on getting better at gymnastics skills.

WOD for Wednesday, Jul 08, 2020

Back squat

Back Squat

70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM:
63%
72%
81%

*Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time – now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Running intervals

Running intervals

4 x Every 6 min
800 m / 600 m

*you should get more than a minute rest. But the faster you run – the more you can rest. 😉

WOD for Sunday, Jul 05, 2020

Conditioning with a friend<3

AMRAP30
In pairs

8 Cal bike
8 Bar over burpees
8 Over head squat 42,5/30
8 Abmat sit up

*One starts the amrap and one goes for a 400 meter run. When the runner comes back she/he continues the amrap where the other left off. The one who started the amrap goes for a 400 meter run. If you don’t have a buddy you can run after every round.

L-sit

Accumulate 2 minutes in L-sit
Can be done on the floor with parallettes or Kbs or between boxes.

WOD for Saturday, Jul 04, 2020

Deadlift

1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time – now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Accessories

3 rounds of
10/10 banded hamstring curl
20 m D-ball carry
20 Russian twists
1 min wall sit

*For quality!

WOD for Thursday, Jul 02, 2020

Shoulder press

1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*Add 2.5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time – now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Cindy

20 min AMRAP:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

Mary

20 minutes AMRAP:

  • 5 handstand push-ups
  • 10 one legged squats (pistols)
  • 15 pull-ups

WOD for Wednesday, Jul 01, 2020

Back squat

1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time – now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Running intervals

3 x Every 7 min
1000m / 800m

*you should get more than a minute rest. But the faster you – the more you can rest. 😉