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WOD's

17. Juni 2024

MONDAY

20`
16-12-8-6
TTB/TTR/Leg raises/knee raises
push ups
Alternating single Arm DB clean and press (15/7.5)
Cal. Cardio

10`
Wrist strenght
2 rounds:
12-15 DB standing wrist curls
12-15 DB wrist extension (on bench)
Directly to max time dead hang
2 min rest

15-20`
Leg/hip mobility Coach choice

18. Juni 2024

TUESDAY

Snatch strenght (2/3)

25-30`
3 sets:
6-8 Overhead squat
3 sets:
6-8 Snatch grip press behind neck

8`
2 rounds of:
6 muscle snatch

20`
4/4/4/4
Hang squat snatch
5/5/5/5
Squat snatch

Snatch complex:
1 power snatch + 2 overhead squat + 1 hang squat snatch

19. Juni 2024

WEDNESDAY

Circle choach choice

20. Juni 2024

THURSDAY

25-30`
BMU/RMU Technique/strength coach choice

3 rounds:
15/10 cal row
5 DB shoulder to overhead left arm (20/12.5)
5 DB shoulder to overhead right arm (20/12.5)
8 chest to bar pull ups

21. Juni 2024

FRIDAY

15`
3 rounds of:
8 Single arm DB meadow row per side
150/120 m row

15`
2 rounds of:
1k/800 m bike erg
16 tall kneeling KB horn pallof press (10/6)
16 sit ups
16 KB goblet tall kneeling to standing (20/12)
3 KB turkish get up per side (20/12)

5-10`
Plank challange
Max time plank. Switch plank position every 30 sec.

22. Juni 2024

SATURDAY

Kettlebell day

18`
3 sets:
8-10 KB floor press
Between the sets 8-12 KB push up

12`
3 sets:
8-10 KB gorilla row (per side)

20`
2 rounds:
8 KB clean to stand left side
10 KB heel sit
8 KB clean to stand right side

18-15-12-9
KB russian swings (20/12)
KB single arm overhead lunges (20/12)
KB single arm clean (20/12)

23. Juni 2024

SUNDAY

Buy in 40/32 cal. AB

3 rounds:
10 BB thruster
10 Pull ups
10 HSPU

4 min rest

3 rounds:
8 BB clean and jerk
8 TTB/TTR
8 front squat

Buy out 40/32 cal. AB

BB 43/30

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