WOD: 01.04.2021
Run 3000m (ish) outside.
WOD: 01.04.2021
Run 3000m (ish) outside.
WOD: 26.10.2019
#1 Warm Up: EMOM in 9 mins of:
1st min: 15 Wall Balls
2nd min: 10m Handstand Walk
3rd min: 10 Burpees
#2 Weightlifting:
2.1 Cluster up to Max Weight
2.2 Cleans up to Max Weight
#3 Strength:
Back Squats: 3 waves of 6 and 3 reps
6 reps
3 reps
6 reps
3 reps
6 reps
3 reps
#4 Metcon: Team 2:
For time:
100 CAL Row
50 Sand Bag Clean @ 150/100 pounds
100 Box Jump Overs 30/24’
50 DB Snatches @ 40/15 kg
100 CAL Row
#5 Accessory: Tabata 13 sec work / 17 sec rest
8 x Hollow Hold
WOD: 24.10.2019
#1 Strength:
Strict Shoulder Press: 5×3 reps
#2 Metcon:
AMRAP in 12 mins of:
5 Push press
10 KB Swings
15 DB Hang Cleans
#3: Accessory Work:
4 sets of:
3a) 10 Bicep Curls at a heavy weight
3b) 10 Bicep Curls at a light weight
WOD: 23.10.2019
#1:
Tabata: 20 sec on / 10 sec off
8 x Push Ups
8 x Sit ups
8 x KB Goblet Squats
8 x Burpees
8 x KB Swings
#2:
For time:
60min accumulated Hand Stand hold
25 CAL on Assult Bike
4 Rope Climbs
6 Burpee bar muscle ups
#3
5×3 reps Back Squats
#4
EMOM in 10 mins of:
8 x Walking Lunges
WOD: 21.10.2019
AMRAP in 10 mins:
5 Push – Ups
10 Sit-Ups
15 Air Squats
Then…
AMRAP in 10 mins:
5 KB Goblet Squats
10 Burpees
15 KB Swings
WOD: 16.10.2019
AMRAP in 20 mins of:
#1:
5 KB Goblet Squats
10 Push ups
15 Air Squats
#2:
6 KB Lunges
10 Burpees
16 Lunges
Alternate between rounds
WOD: 14.10.2019
10 Rounds for time of:
8 Ground -2- Overhead
10 Bar facing burpees
Alternative:
10 Rounds for time of:
8 KB Swings
10 KB facing burpees
WOD: 12.10.2019
#1 Mobility:
Hamstrings: 4 minutes
Hips: 2 minutes
Foam Roll: 4 minutes
#2 Strength:
a) Weighted Pull-ups: 5×5
b) Power Cleans: work to a heavy single
c) Deadlifts: 5×5 (one weight on all sets)
#3 Accessory work:
a1) Cable lat-pulls: 5×10 reps
a2) Rowig: 5×10 reps
#4 Metcon:
EMOM in 10 mins of:
8 Cal Rows
8 Burpees
WOD: 11.09.2019
Hill Run:
Run 1000m for time:
35-36 % incline (ala Stoltzekleiven in Bergen)
WOD: 09.10.2019
Morning Workout:
AMRAP in 20 mins of:
21-15-9 reps of:
Push-ups
Sit-ups
Then…
21-15-9 reps of:
Dumbell G-2-OH
Dumbell Burpees
Then…
21-15-9 reps of:
KB Swings
Burpees