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