Hybrid Trening
WOD: 04.09.2017
1. Weightlifting:
EMOM in 15 minutes:
2 x Squat Snatch
2. Strength:
5 x 3 Clean Pulls – Stop at the knees for 3 sec before you finish the pull (Use staps!) @ 110% of clean max.
3. Hatch Squats:
Continue on your Hatch Squat Program.
You can download the hatch squat program here.
WOD: 02.09.2017
Option #1:
Team 2:
For time:
60 Cleans @ 60 kg
50 HSPU
50 Cleans @ 70 kg
50 HSPU
40 Cleans @ 80 kg
50 HSPU
30 Cleans @ 90 kg
50 HSPU
20 Cleans @ 100 kg
50 HSPU
Option #2:
Team 2:
4 rounds for time of:
25 Squat Clean Thrusters @ 70/50 kg
3 rds (each) of:
3 Bar MU´s
6 HSPU
9 KB Swings @ 24/16 kg
* The squat clean thrusters are total in the team for each round.
WOD: 01.09.2017
1. Morning WOD:
For Time:
1600m Run
Then
10 Rounds of:
5 Burpees
10 Box Jumps
15 Squats
Then
1600m Run
2. Evening WOD:
2.1 EMOM in 15 mins of:
2 x Squat Snatches
2.2 Midline and Shoulder Strength:
5 Rounds (not for time) of:
5 Defisit HSPU
5 «Skinn the cats» (Movement example here)
WOD: 31.08.2017
1. Endurance:
Run your favorite hill-route for time.
2. Squats:
Continue on your Hatch Squat Program.
You can download the hatch squat program here.
PS: Tomorrow, we are doing a morning workout, så stay tuned!
WOD: 30.08.2017
1. Metcon:
«Summer Mayhem 2017: Event Two»
Team 4:
20 Min AMRAP of:
MAX Cal AirMill
MAX Cal Rower
MAX Reps farmer carry @ 2×24/2×16 kg
(1 rep = 10m length)
Individual:
AMRAP 20 min of:
10 min MAX Cal Row
10 min MAX reps farmer carry @ 2×24/2×16 kg.
(1 rep = 10m length)
2. Push´n Pull Strength:
5 rounds (not for time) of:
5 Strict Shoulder Press
3-5 Weighted Pull-ups
1 Strict Ring Muscle Up
WOD: 29.08.2017
1. Hatch Squat:
You can download the hatch squat program here.
2. «Summer Mayhem 2017: Event One»:
Team 4:
Establish Team Total:
1 RM Clean
1 RM Weighted Pull-Up
Max Strict HSPU (Defisit male: 2 x 25kg)
3. Metcon:
Amrap 9 min:
9 Thrusters @ 43/30kg
6 T-2-B
3 Burpee Mu´s
WOD: 28.08.2017
1. Løfting:
EMOM i 15 minutter:
1 x Power Clean
2. Styrke / Midline:
5 Rounds (not for time):
5 x Strict Defisit HSPU
21 x GHD Sit-ups
3. Metcon:
«Summer Mayhen 2017 Event Zero»:
Team 4
3 rounds for time with partner (M+F)
600m run
2 rounds of:
8 x Syncro Squat Clean Thrusters @ 60/45 kg
16 x Syncro Pull-ups
WOD: 23.08.2017
1. Hatch Squat:
You can download the hatch squat program here.
2. Strength / Styrke:
10 x 5 reps of Strict Shoulder Press
WOD: 20.08.2017
Kondisjon/Endurance:
In teams of 2:
For time (each):
800m Run
600m Run
400m Run
200m Run
400m Run
600m Run
800m Run
Person #1 starts while person #2 waits for person #1 to finish the first 800m.
Then Person #2 runs 800m while person #1 rests… and so on.
WOD: 19.08.2017
100 Ring Muscle ups for time
