WOD for Tuesday, May 19, 2020

Tuesday 19.5.2020

At the Gym

1.
Clean & Jerks

3 x 3 Muscle cleans + Push presses

*Focus on the bar path and hip extension. Keep it light.

3 x 2 Power cleans + Push jerks

*Technique first but here you can go heavier.

*You can do these every 3minutes or more relaxed about 2 minute rest between set.

2.
Conditioning

”Barbells and friends again”
Teams of two or three, everyone has their own barbell
You go – I go -style
Divide the reps as you like

AMRAP15
30 power cleans
15 barbell over burpees
30 push jerks
15 barbell over burpees
30 front squats
15 barbell over burpees
30 thrusters
15 barbell over burpees

*35/25kg barbell. Keep the barbell light and focus on cycling effectively. HAVE FUN <333

OR

Anywhere

1.
Strength
EMOM21
1. Single arm strict press (R)
2. Single arm strict press (L)
3. Single arm over head squat (R)
4. Single arm over head squat (L)
5. Turkish get up (R)
6. Turkish get up (L)
7. Rest

2.
Conditioning
AMRAP10
14 Single arm power cleans
7 barbell over burpees
14 Single arm push jerks
7 barbell over burpees
14 front squats
7 barbell over burpees
14 single arm thrusters
7 barbell over burpees

*Can be done with KB or DB or something odd!

WOD for Sunday, May 17, 2020

Sunday 17.5.2020

45 minute of basic conditioning workout with running. Moderate pace should be done with heart rate less than 70% of max. Faster run just a bit faster – not a crazy sprint! 😉

3 minute moderate pace running
30 sec walk
30 sec faster run
30 sec walk

4 minute moderate pace running
40 sec walk
40 sec faster run
40 sec walk

5 minute moderate pace running
50 sec walk
50 sec faster run
50 sec walk

6 minute moderate pace running
60 sec walk
60 sec faster run
60 sec walk

5 minute moderate pace running
50 sec walk
50 sec faster run
50 sec walk

4 minute moderate pace running
40 sec walk
40 sec faster run
40 sec walk

3 minute moderate pace running
30 sec walk
30 sec faster run
30 sec walk

OR

45 minute of basic conditioning workout with rowing. Moderate pace should be done with heart rate less than 70% of max. Faster row just a bit faster – not all out! 😉

3 minute moderate pace rowing
30 sec slow pace rowing
30 sec faster rowing
1 minute rest

4 minute moderate pace rowing
30 sec slow pace rowing
30 sec faster rowing
1 minute rest

5 minute moderate pace rowing
30 sec slow pace rowing
30 sec faster rowing
1 minute rest

6 minute moderate pace rowing
30 sec slow pace rowing
30 sec faster rowing
2 minute rest

5 minute moderate pace rowing
30 sec slow pace rowing
30 sec faster rowing
1 minute rest

4 minute moderate pace rowing
30 sec slow pace rowing
30 sec faster rowing
1 minute rest

3 minute moderate pace rowing
30 sec slow pace rowing
30 sec faster rowing
1 minute rest

WOD for Saturday, May 16, 2020

Saturday 16.5.2020

at the gym version

1.
Strength
Deadlift
3 x 10
First set of ten with a dead stop after every rep = no touch and go
Second and third set with touch and go style, but still focusing on not bouncing the barbell to the floor! Quality!
Go by the feel with weights today, sets should feel easyish.

2.
Conditioning
“Grip and Rip” 
[On the 0:00]
For Time:
21 Burpees
1 Round of “DT”
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Equipment
1 Round of “DT”
18 Air Squats Hops Over Equipment
1 Round of “DT”
15 Air Squats Hops Over Equipment
1 Round of “DT”
12 Air Squats Hops Over Equipment
1 Round of “DT”

  • 1 Round of “DT” is:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

*This is a workout from the Comptrain. The RX version of this workout is done with 2 dumbbells. BUT you can can use a barbell, kettlebell or even a sandbag or a backbag filled with something heavy. If done with one arm – alternate arms every round. Air squat hop over is a lateral jumping squat over your equipment.

Anywhere version

1.
Conditioning
“Grip and Rip” 
[On the 0:00]
For Time:
21 Burpees
1 Round of “DT”
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Equipment
1 Round of “DT”
18 Air Squats Hops Over Equipment
1 Round of “DT”
15 Air Squats Hops Over Equipment
1 Round of “DT”
12 Air Squats Hops Over Equipment
1 Round of “DT”

  • 1 Round of “DT” is:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

*This is a workout from the Comptrain. The RX version of this workout is done with 2 dumbbells. BUT you can can use a barbell, kettlebell or even a sandbag or a backbag filled with something heavy. If done with one arm – alternate arms every round. Air squat hop over is a lateral jumping squat over your equipment.

2.
Accessories & Core

EMOM15
1. 10 Single leg deadlift (R)
2. 10 Single leg deadlift (L)
3. 6-10 single leg V up + 6-10 V up / Tuck up
4. 6-10 hollow rocks + max hollow hold
5. Rest

WOD for Thursday, May 14, 2020

Thursday 14.5.2020

at the gym version


1.
Snatches

3 x 2 muscle snatches + snatch balance

3 x 2 power snatch + snatch balance

3 x 2 squat snatches + snatch balance

*Technique work with easyish weights. You should be able to climb up a bit from the first complex towards the last. Rest about 2 minutes between sets.

2.
Accessorries
3 rounds for quality of
10 snatch grip behind the neck strict press
10 over head squat
10 horizontal barbell / ring row
10 weighted sit ups

OR

Anywhere version

1.
PVC or broomstick snatch technique

3 x 5 Muscle snatch (On to toes)
3 x 5 Snatch Drop
3 x 5 Power Snatch with 3 sec pause on the catch
3 x 5 Snatch Balance
3 x 5 High Hang Squat Snatch with 3 sec pause on the catch

*Just remembering how to snatch! Also before you can master the barbell you need to master the pvc pipe!

2.
EMOM30
1. 5-10 Single arm squat snatch / if there is not enough mobility than power (R)
2. 5-10 Single arm squat snatch / if there is not enough mobility than power (L)
3. 10 Single arm strict press (R)
4. 10 Single arm strict press (L)
5. 10 Single arm over head squat (R)
6. 10 Single arm over head squat (L)
7. 10 Single arm bent over row (R)
8. 10 Single arm bent over row (L)
9. 10-20 Side bends (R)
10. 10-20 Side bends (L)

*Use a dumbbell or kettlebell for this one! If you have a weight that feels too light, you can some reps. Work time on the minute shouldn’t be longer than 45sec.

WOD for Wednesday, May 13, 2020

Wednesday 13.5.2020

At The GYM version


1.
Front Squats & Back Squats

3 sets of

3 front squats followed by 5 back squats
@80-90% from front squat 1rm

*Start with 3 front squats than a quick re-rack into back squats.
Rest 3 minutes between sets.

2.
3 rounds of (Total of 18 minutes)
60 sec on 30 sec rest
1. Weighted Front rack walking lunges
2. Turkish Get Up (R)
3. Weighted Box steps overs
4. Turkish Get Up (L)

You can use a kettlebell or a dumbbell for 1 & 3.
For quality but you will get sweaty here too. 😉

OR

Anywhere version

1.
Squats & Core
3 rounds of
10 goblet squats
10 jumping squats as high as possible
10 Side plank leg raise (R)
10 Side plank leg raise (L)
10 L sit leg raise

*For Quality. Rest as needed.

2.
3 rounds of (Total of 18 minutes)
60 sec on 30 sec rest
1. Weighted Front rack walking lunges
2. Turkish Get Up (R)
3. Weighted Box steps overs
4. Turkish Get Up (L)

You can use a kettlebell or a dumbbell for 1 & 3.
For quality but you will get sweaty here too. 😉

WOD for Tuesday, May 12, 2020

Tuesday 12.5.2020

”Bodyweight”

At The Gym version

EMOM40
1. Hand stand walk / Hand stand shoulder taps / Plank shoulder taps
2. Pistol squats
3. Muscle ups / C2b / pull ups / kipping practise
4. Row / Bike / Run / Burpees
5. Rest

*Skill practice with moderately low heart rate.

OR

Anywhere version

EMOM40
1. Hspu / Pike push up
2. Pistol squats
3. Hand stand shoulder taps / Plank shoulder taps
4. Burpees
5. Rest
6. Wall facing hand stand hold as close to wall as possible
7. Box step ups
8. Hollow rocks
9. Mountain climbers
10. Rest

*Skill practice and core work with moderately low heart rate.

Pistol squat practice and scaling ideas:
https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link