Monthly Archives: september 2017

Månadsplanering för oktober 2017

Hej!

Planeringen för oktober hittar ni här! Och höstens schema här!

Vi springer utomhus så länge det går! I övrigt varierad träning som vanligt 😉

  • Under vecka 40 firar vi att boxen fyller 5 år! Vi kör gamla pass, extrainsatt SomaMove för rörlighet, fikar på lördag och ni får ta med en kompis på valfria pass måndag till och med lördag! Kom!
  • Ny baskurs med start 17/10! Se mer info på ego.nu!

Ha en riktigt härlig oktober!

Pussar!

/Helena

 

BE-THE-BEST-VERSION-OF-YOU

Lördag 170930

EGO CrossFit – WOD

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Team WOD

141206 (Time)

2&2 for time:
40 Burpees
100 Wall ball shots 9/6 kg
40 Burpees
100 Walking lunges
40 Burpees
100 KBS 24/16 kg
40 Burpees
100 Pushups
40 Burpees

Fredag 170929

EGO CrossFit – WOD

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Metcon

170929 (Time)

5 rounds for time of:
400 m Run
30 Kettlebell Swings
20 Push-Ups

Weightlifting

Single Arm Dumbell Press (4 sets x 4-6 reps/arm, rest 90 sec)

Torsdag 170928

EGO CrossFit – WOD

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Weightlifting

Back Squat (5 sets x 2-4 reps, rest 60 sec)

Metcon

170928 (Time)

5 rounds for time of:
20 Walking Lunges with Dumbbells or Kettlebells
15 Toes to Bar

Metcon Green

170928 Green (Time)

5 rounds for time of:
20 Walking Lunges with Dumbbells or Kettlebells
10 Toes to Bar/12 Knees to arms

Onsdag 170927

EGO CrossFit – WOD

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Weightlifting

1 Hang Snatch + 1 Snatch (6 sets x 1 rep)

Every 2 min for 12 min. Build from 65-70% to today’s heavy complex.

Metcon

170927 (Time)

5 rounds for time of:
10 Hang Power Snatches
30 Double-Unders/45 Single-Unders

Tisdag 170926

EGO CrossFit – WOD

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Weightlifting

Shoulder Press (4 sets x 4-6 reps @20X1, rest 60-90 sec)

Metcon

150916 (AMRAP – Rounds and Reps)

2 rounds of:
AMRAP x 6 min:
15 Burpees
10 Push Press

Rest 3 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Metcon Green

150916 Green (AMRAP – Rounds and Reps)

2 rounds of:
AMRAP x 6 min:
10 Burpees
5 Push Press

Rest 3 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Måndag 170925

EGO CrossFit – WOD

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Metcon

170925 (6 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets) for times:
400 m Run
25 Wall Ball Shots

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

Team WOD

140802 (AMRAP – Rounds and Reps)

TeamWOD 2&2:
AMRAP 30 min:
50 Wall Balls 9/6kg
40 KBS 24/16kg
30 Sit-ups
400m Run (200m each)

One athlete works at a time.

Lördag 170923

EGO CrossFit – WOD

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Team WOD

150926 (AMRAP – Rounds and Reps)

2&2 AMRAP x 30:
6 Thrusters
8 Pullups
10 Box Jumps

One athlete works on the triplet at a time while the second athlete completes a 400 m run with a medicineball.

Once the run is done, the athletes switch roles and continues the AMRAP where with first athlete left off.

Fredag 170922

EGO CrossFit – WOD

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Weightlifting

Deadlift (4 sets x 5 reps, rest 60 sec)

Metcon

170922 (Time)

For time:
10 Strict Handstand Push-Ups
20 Thrusters
30 Kettlebell Swings (heavy)
400 m Run
30 Kettlebell Swings
20 Thrusters
10 Strict Handstand Push-Ups

Torsdag 170921

EGO CrossFit – WOD

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Weightlifting

Turkish Get Up (4 sets x 3 reps/arm, rest 90 sec)

Metcon

170921 (AMRAP – Reps)

Every minute, on the minute, for 12 minutes:
8 Alternating Kettlebell Snatches
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Metcon Green

170921 Green (AMRAP – Reps)

Every minute, on the minute, for 12 minutes:
6 Alternating Kettlebell Snatches
Single-Unders x Max Reps
(Score total number of Single-unders performed.)