WOD
Mánudagur - 2. mars
Tempo Back Squat
On the Minute x 10:
1 Pausing "One and One Quarter" Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
Pause for 2 sec in the bottom of the initial squat
Pause for 2 sec at the top of the ""one quarter"" squat
Based on your 1RM Back Squat
"Pinball"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating DB Snatches (22,5/15)
1 Minute Assault Bike Calories
1 Minute Rest
EXTRA
Mánudagur - 2. mars
Body Armor
1 Round, Not For Time:
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
WOD
Föstudagur - 28. febrúar
For Time:
30 Power Snatches (42,5/30)
20 Pull Ups
30 Power Clean and Jerks (42,5/30)
15 Chest to Bar
30 Thrusters (42,5/30)
10 Ring Muscle-ups
WOD
Fimmtudagur - 27. febrúar
Front Squat
5 Set - 3 Rep - 90 %
EMOM 20
Even Minutes: 15/12 Calorie Row/Ski/BikeErg
Odd Minutes: 15 Burpees
WOD
Miðvikudagur - 26. febrúar
Deadlift
3 Set - 10 Rep 60-70%
Rest 2 min
AMRAP 15
30/21 Calorie Bike Erg/Row
30 Box Jump Overs
30 DB Power Cleans (22,5/15)
WOD
Þriðjudagur - 25. febrúar
Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Skalað:Kipping HSPU,Pike Push Up, Strict DB Press
Barbell Warmup
5 Good Mornings
5 Snatch Balance
5 Muscle Snatch
5 Hang Power Snatch
"Black Rose"
On the 4:00 x 5 Rounds:
50 Double Under/100 Single Under
5 Bar Muscle-ups/10 Chest to Bar
5 Power Snatches @50%
Build in Power Snatch Weight
EXTRA
Fimmtudagur - 27. febrúar
Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
EXTRA
Þriðjudagur - 25. febrúar
Bike Conditioning
3 Sets:
4 Minutes On
1 Minute Off
EXTRA
Miðvikudagur - 26. febrúar
3 Giant Sets:
16 Kneeling Landmine Twists (8 Each Side)
16 L-Sit Flutter Kicks on Parallettes
32 GHD Sit-ups
Rest as Needed Between Sets
WOD
Mánudagur - 24. febrúar
Back Squat Waves
Miðað við 5 RM
Set 1: 4 Reps @ 86%
Set 2: 3 Reps (+2,5-5 kg)
Set 3: 1 Reps (+2,5-5 kg)
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps (+2,5-5 kg)
Set 6: 2 Reps (+2,5-5 kg)
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps (+2,5-5 kg)
Set 9: 2 Reps (+2,5-5 kg)
"Black and Tan"
3 Rounds:
9 Front Squats (42,5/30)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row/Ski
3 Rounds:
9 Front Squats (42,5/30)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row/Ski
3 Rounds:
9 Front Squats (42,5/30)
7 Toes to Bar
5 Lateral Barbell Burpees
Comptrain
EXTRA
Mánudagur - 24. febrúar
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets
WOD
Fimmtudagur - 20. febrúar
Front Squat
5 Set - 5 Rep - 85%
5 Rounds:
1:00 Calorie Row
1:00 Lateral Barbell Burpees
1:00 Squat Clean (60/40)
1:00 Rest
WOD
Miðvikudagur - 19. febrúar
Partner Chipper
For Time
80 Ground to overhead (30/20)
80 Push Ups
80 Overhead Squat (30/20)
80 Box Jump over
80 Hang Power Clean (30/20)
80 Med Ball Sit Ups
80 Strict Press (30/20)
WOD
Þriðjudagur - 18. febrúar
On the 2:00 - 5 Set
2 Snatch Deadlift
2 Hang Power Snatch
2 Overhead Squat
2 Squat Snatch
Start at 45-50% of 1RM Snatch and Steadily Build to a Heavy
AMRAP 13
4 DB Deadlift
4 DB Thruster
10 Toes To Bar/15 Hanging Knee Raises
21 Double Under
DB: 22,5/15 Kg
EXTRA
Miðvikudagur - 19. febrúar
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlifts (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlifts (Right)
30 Second Ring Plank Hold
Rest As Needed Between Sets