Veckoprogram
Weekly Schedule

This week schedule.
WORK HARD
TRAIN HARD
PARTY HARD 
OWN THIS WEEK
/NIMA

Måndag | Monday

STRENGTH
A. Backsquat
15 minutes to build a triple
- 3-second pause in bottom position

B. Contralateral Bulgarian Splitsquat w. KB
3 x 10/10

CONDITIONING
400 Run
20 Push Press, 42.5/30
40 Burpees
20 Push Press, 42.5/30
400 Run

Timecap: 15 minutes

Tisdag | Tuesday

STRENGTH
A. 10-minute EMOM, of:
Even: Strict Pull-ups
Odd: KB Push-ups

B. 10-minute E2MOM, of:
2/2 Turkish Get-up

- 1/1 if it takes you more then 25 seconds to do 1 rep

CONDITIONING
3 rounds for time, of:
21 Squats
15 Knees to Elbow
9 Push-ups

Timecap: 9 minutes

Onsdag | Wednesday

STRENGTH
A. Deadlift
15 minutes to build a tripple
- 3-second pause in top position

B. Contralateral One-legged Romanian Deadlift w. KB
3 x 10/10

CONDITIONING (repeat from last week)
3000 m Run

(If done under 16 minutes then...

3 minutes Rest

800 m Run)

Torsdag | Thursday

CONDITIONING
Holleyman
30 rounds for time, of:
1 Clean
3 Handstand Push-ups
5 Wallball Shots, 9/6 kg

Timecap: 40 minutes

Fredag | Friday

Fredag

STRENGTH
A. Thrusters
12 minutes to build a triple

B. 10-minute EMOM, of:
Hip Thrusters 
L-sit

CONDITIONING
3-minute AMRAP, of:
3 Box-jumps
3 Burpees

Rest 1 minute

3-minute AMRAP, of:
6 KB Thrusters 
6 KB Deadlifts

@ 2 x 24/16 kg

Rest 1 minute

3-minute AMRAP, of:
Cal Row

DICTIONARY
T2B: Toe to bar

K2E: Knee to elbow

EMOM:  Every minute on the minute


AMRAP:  As many rounds as possible

WOD:  Workout of the day

STRENGTH: The quality or state of being physically strong. 

CONDITIONING: Make a person fit and healthy.

BARBELL: A long metal bar to which discs of varying weights are attached at each end, used for weightlifting.

PLYOMETRICS: A form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.

PRACTICE: Repeated exercise in or performance of an activity or skill so as to acquire or maintain proficiency in it.

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  • OVO Cobra • 17 juli 2017 10:04:37
    Ser ut som en tuff vecka.

THE STORY SO FAR

Varmt och skönt så vi kör ute ❤ Lag om 3/2 10 k row, switch after 250 m and next persons start to row and the one that just got of does 10 Thrusters 30/20 kg . . . . . . #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #gym #outdoor #row
Detta är CrossFit! Utmana sina rädslor och hjälpa varandra. Grymma är ni! Tack och härligt jobbat på Amrap-passet! . #crossfit #crossfitsodermalm #amrap #helpeachothergrow #cfsweden #cfswe
Då har uteklasserna börjat, kom och joina du med ❤ Idag är det 40 min amrap 400 m pinch carry 10/5 kg 100 airsquats 400 m farmers carry 20/16 kg 75 airsquats 400 m Pregnant run 9/6 kg 50 airsquats . . . . . . #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #outdoor #utomhus #fitness
Dagens workout verkar ha slagit ut våra deltagare 😂 "Wilson" 20 min amrap 400 m run with wallball 15 Wallballs shots 10 ballpee (Burpees with wallball) . . . . . . #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #gym #wallball #dead
En av 2 emoms som vi bjuder våra medlemmar på idag: Even min - 12/9 cal AB Odd min - 2 Rope climbs . . . . . . . #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #gym #ropeclimb #assultbike #fitness #emom