Hybrid Trening

WOD: 08.12.2017

#1 Morning WOD:

7 Rounds for time of:

10 Sit-ups

10 Squats

10 Burpees

10 Lunges

Exit Key: Run 800m

WOD: 05.12.2017

#1 Weightlifting:

1 RM Power Cleans

*Work up to the days 1 rep max

#2: Metcon:

Team (2) WOD:

5 Rounds for time of:

10 x Cleans @ 80/60kg

20 x HSPU

20 x Front rack lunges @ 50/30kg

30 x Pull Ups

WOD: 04.12.2017

#1 Gymnastics:

30 x Muscle ups (Bar or Rings) for time

#2 Metcon:

EMOM in 20 mins:

#1:

5 x High Box Jumps

7 x KB Swings @ 32/24 kg

#2:

3 x Burpees

6 x T-2-B

9 x Wall Balls

*Alternate between rounds.

WOD: 01.12.2017

Morning workout:

For time:

10 – 1 – 10 reps of:

Push-ups

Squats

Lunges

Burpees

Timecap: 20 mins.

WOD: 30.11.2017

#1

2 Cleans (Anyhow) + 1 Jerk

* Start with the bar and add 2,5 kg on each side untill you can´t go any higher

#2

2 Power snatch

* Start with the bar and add 2,5 kg on each side untill you can´t go any higher

WOD: 29.11.2017

#1 EMOM in 10 mins of:

4 x OH Squats @ (Increasing weigth)

* Take the bar from the ground.

* If you miss, do 5 penalty burpees

#2 Team (2) Metcon:

32 DB Deadlifts @ 2 x 22,5 / 15 kg

16 DB Thrusters @ 2 x 22,5 / 15 kg

8 DB Burpees @ 2 x 22,5 / 15 kg

4 Legless ropeclimbs

WOD: 28.11.2017

#1 Front Squats

Waves: 6 reps, 4 reps, 2 reps:

3 Waves with increasing weight.

#2 Team (2) Metcon:

AMRAP in 16 mins of:

12 Squat Cleans @ 60/40kg

16 Shoulder -2- OH @ 60/40kg

20 T-2-B

WOD: 27.11.2017

#1

EMOM in 10 mins of:

3-5 x Muscle Ups (Ring or Bar)

#2

AMPAR in 20 mins:

«Holleyman» (In teams of 3 – Key Word: Sprints)

1 x Clean @ 100/70 kg

3 x HSPU

5 x WallBalls

WOD: 26.11.2017

#1 Metcon:

AMRAP in 15 mins of:

8 x KB Swings @ 32/24kg

15 Burpees

4 DB Snatches (alternating hands) @ 50/35kg

#2 Rowing:

In teams of 3-4:

ROW for max distance in 30 min.

(You have to (and can only) row 250m before changing)