Weekly Schedule

Really excited about this week!
Lots and lots of fun and challenging stuff!


Måndag | Monday

10-minute EMOM, of:
Odd: 10 V-ups
Even: 10 Hip Thrusters

6x3 Broad Jumps
- No "touch and go"

9-minute AMRAP, of:
9 Deadlift, 90/65 kg
9 Wallball Shots, 9/6 kg

Tisdag | Tuesday

10-minute EMOM, of:
Odd: 20-30 seconds of L-sit
Even: 20-30 seconds of Shoulder Taps

On a running clock...
21-15-9 Handstand Push-ups
50 Double-Unders between the sets of HSPU
30 Burpees
21-15-9 Toes to Bar
50 Double-Unders between the sets of TTB

Onsdag | Wednesday

Every 90 seconds, complete 12 reps, of:
1. Bulgarian Split Squat (6 per leg)
2. KB Push-ups 
3. Barbell Row

Every 4 minutes, complete one round, of:
15 Air Squats
5 Pull-ups
10 Jumping Lunges
3 Chest to Bar Pull-ups
5 Jumping Squats
1 Bar Muscle-ups
x 5

Torsdag | Thursday

5 sets, of:
1 Turkish Get-up (the get-up phase)
2 Windmill
3 Strict Press
1 Turkish Get-up (the get-down phase)
- 1 set is done when you've done the whole flow of movements with both arms

2 rounds for time, of:
5 Thrusters, 42.5/30 kg
5 Box-jumps
10 Thrusters
10 Box-jumps
15 Deadlifts, 42.5/30 kg
15 Box-jumps
20 Deadlifts
20 Box-jumps
Timecap: 17 minutes

Fredag | Monday

OPEN 18.1  - (If possible)
Otherwise you will know on Friday morning what else is to come ;)

T2B: Toe to bar

K2E: Knee to elbow

EMOM: On the minute every other 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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#PT365 #workout #fitness #wethenorth @crossfitsodermalm

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


Crossfit Open är igång, lunchklassen fick prova på och gjorde ett härligt jobb! . . . . . #crossfit #crossfitter #crossfitsodermalm #crossfitsödermalm #cfswe
AmRAP 👊🏻
Crossfits rökmoln . . . . . . . . #crossfit #crossfitter #crossfitsodermalm #crossfitsödermalm #cfswe #gym #fitness #träning #training
Isak och Andreas visar fint hur dagens pass kändes 😂 20 Min e2mom 5 thrusters + 5 boxjumps Sen For time med 16 min time cap: 50 situps 40 American KBS 24/16 30 burpee över bar 20 thrusters 42.5/30 10 MU . . . . . #crossfit #crossfitter #crossfitsodermalm #crossfitsödermalm #cfswe #wod #funktionellfitness #gym #träning #training #fitness
När en slår ihop Semeldagen och Alla ❤️-dag på Amrap-passet. Angie loves Cameron eller slaget om semlorna.... Du väljer 👊🏻#crossfitsodermalm #cfsweden #amrap