workout of the day (wod)
WOD 23/11 kl.17.00
FOR TIME
600/450 m Row
50 Goblet Squat
600/450 m Row
40 Alt DB Snatch
600/450 m Row
30 DB Box Step Ups
600/450 m Row
20 Burpees
600/450 m Row
KB 24/16 – DB 22,5/15
Functional Strength 23/11 kl.18.15
E90SEC x3
- 5/5 KB Thrusters
- 7-10 Excentric Pullups
- 50/50 m KB Suitcase carry
- 10 Deep Squat Box Jump
- AB Slow tempo🛌
MINI PUMP – Lower Push
3 sets
8/8 Seated One leg Hip Flexion
-rest 30 seconds-
10 Goblet Heel Elevated Squats @RPE 7/10
-rest 30 seconds-
12 Double Dumbbell Single Leg Calf Raises
@ RPE 7/10 (each side)
Rest 1 min
OLYWOD 22/11-25
Pre lifting
Tall Jerk
Split Jerk
Clean Catch
Tall Clean
Weight Lifting
1 RM Clean & Jerk
Built by Bengt Granaas
TEAMWOD 22/11-25
WORKOUT
– Liverpool Reds –
Teams of 2
100/80 Cal AssaultBike
100 Dumbbell Deadlifts
2×22.5/2×15
100 Dumbbell Bench Press
2×22.5/2×15
100/80 Cal AssaultBike
60m Dumbbell Walking Lunges
2×22.5/2×15
100 Dumbbell Hang Cleans
2×22.5/2×15
100/80 Calorie AssaultBike
Timecap 40
WOD 21/11
WORKOUT
“West Ham United” (RX’d)
AMRAP 7
3 Squat Cleans 70/50
5 Burpee Pull Ups
GYMNASTICS – HANDSTAND/GRIP (WEEK 4)
EMOM 8:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/11
WORKOUT
“Sheffield United” (RX’d)
4 Rounds
20/16 Calorie Bike
20 Single Arm Dumbbell Push Press 22,5/15
20 Stick Sit Ups
ACCESSORY
3 Sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 19/11
STRENGTH
5 Sets:
1 Snatch Pull + 1 Hang Snatch (@70-75%)
-rest 60-90 seconds between sets-
WORKOUT
“Chelsea Blues” (RX’d)
20 Wall Balls
10 Box Jump Overs
-Rest 1:00-
40 Wall Balls
20 Box Jump Overs
-Rest 1:00-
60 Wall Balls
30 Box Jump Overs
MAYHEM AFFILIATE
3-2-1…GO