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