Styrke:
E2mom8
3 Dødløft @80%
Wod:
E3mom12
15/12cal Ass. Bike
6 Burpee Box Jumps
8 Jumping Air squats
Skill:
Double Kb-Snatch
Wod – 2&2: 4K Ski
Makker 1:
Ski
Makker 2:
1Runde af:
50 Double Unders
8 Double Kb-snatch
6 Double Kb-Front Squat
@rx 2×24/16kg sc 2×16/8kg
*Der byttes efter hver runde, wod er færdig når der er roet i alt 4K
TC: 20min
Hyrox Fitness Test
1000 m run
50 Burpee Broad Jump
100 Stationary Lunges
1000 m Row
30 HR Push Ups
100 Wall Balls (6/4)
Alternative: 5RFT
200 m run
10 Burpee Broad Jump
20 Stationary Lunges
200 m Row
6 HR Push Ups
20 Wall Balls (6/4)
Styrke:
E2mom12
2 Backsquat @80%
Skill:
Snatch
Wod:
12-9-6 Snatch
15-12-9 Bar Facing Burpees
18-15-12 Pull Ups
@rx 60/40kg – sc40/25kg
TC: 16min
Warm up
2 rounds:
Squat x10
OHS x10
Snatch balance x10
2 rounds:
Hang snatch extension x6
Hang muscle snatch x6
Squat + push press x6
Good mornings x6
Bent over row x6
Main
tot. 64 reps
Power snatch (% of 1RM snatch)
60% 5×1, 70% 3×3
Snatch extension (% of 1RM snatch)
90% 3×1, 100% 3×3
Clean extension + power clean (% of 1RM clean)
70% (2+2)x4
Power jerk (% of 1RM jerk)
70 % 3×4
Front squat (% of 1RM front squat)
70% 4×2, 80% 2×2
Skill:
HSPU
Wod:
Amrap5
2-4-6… HSPU
2-4-6… Box Jump Overs
-1min rest-
x2
2K Row*
*E2mom: 6 Devils Press
@rx 2×22.5/15kg – sc 2×15/7.5kg
TC: 14min
“Dødløft træning uden dødløft“
Weighted Cow/Cat
8 reps for 12 seconds each – 3 sets
Bulgarian split squat
3 set of 10 reps pr. leg
Kettlebell swings
4*12
Single leg romanian deadlift
3 sets of 10 reps pr. leg
Bent over row
3*12
50 Atomic sit ups
Styrke:
E2mom10
2 Strict Press
3 Push Press
Wod:
A)
2RFT
800m Løb
25 T2B
TC: 18min
B)
3RFQ
12 KB-Drag Thrus
8+8 Gorilla Rows