Vecka 9

Veckans gymnastik:

Focus: TTB/Pullups/Muscle ups
Warm up and stretch 20 min

In 12 minutes
Skin the cat/Front lever/Back lever

In 20 minutes
TTB/Pullups/Muscle ups
(Choose one of them or work on a complex.)

Strength 12 minutes
Work 40 sec, rest 20 sec:
1. Wall climbs
2. Straight arm plate raises
3. Pistol rolls
4. Arch hold
5. Scapula push ups

Veckans mobility:

Focus: Overhead squat/Snacth

Vecka 9

Måndag 26:e

5×3 Snatch push press

6×1 Hang snatch

5×3 Snatch deadlifts

Tisdag 27:e

5×3 Jerk drive

6×1 Clean and jerk

5×3 Front

Torsdag 1:a

5x(1+1+1) High hang snatch+hang snatch+low hang snatch

5×3 Back Squat

4 rounds
8 OH/FR lunges
6 Low hang pulls

Fredag 2:a

5x(2+1) Power clean+jerk

4×3 Jerk drive

5 rounds
7 Deadlifts
5 Hang power cleans
3 Push jerks

Vecka 9

Måndag 26:e

In 10 min
5-4-3-2-2-2 Clean

For time (12 min time cap)
90 DU
70 Wallballs
50 Situps
30 KB snatch
10 HSPU

Tisdag 27:e

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

AMRAP 10 min
5 Shoulder to overhead
10 Deadlifts
15 Box jumps

Torsdag 1:a

In 10 min
5 sets of 4 Deadlifts

10 min AMRAP
10 Goblet squats
5 Pull-ups
5 Push press

Fredag 2:a

Open workout 18.2 scaled

Vecka 9

Måndag  26:e

5 rounds of
3 min AMRAP
10-6* Chest to bar/BMU
10-6* Power clean
Max burpees
rest 2 min

*Start at 10 reps, work down to 6 for the last round

Tisdag 27:e

In 8 min
4 sets of 6-10 Thrusters

For time (cap 18 min)
30 Box Jumps
60 sec rest
30 Pull-ups
60 sec rest
30 Front Squats
60 sec rest
30 Toes to bar
60 sec rest
30 Push Press
60 sec rest
30 KB Swings
60 sec rest
30 Deadlifts
60 sec rest
30 Burpees

Onsdag 28:e

EMOM 12 min
4-8 HSPU
4-8 Chest to bar

AMRAP 15 min
4 HSPU
6 Clusters
10 Wallballs

Torsdag 1:a

Every 2 min for 10 min
10 Overhead lunges

AMRAP 15 min
30 DU
20 Air squats
10 Slamball over shoulder

Fredag 2:a

Open workout 18.2

If you are doing the open tomorrow rest today.

Söndag 5:e

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

AMRAP 10 min
5 Shoulder to overhead
10 Deadlifts
15 Box jumps

Vecka 8

Veckans gymnastik:

Focus: Handstand
Warm up and stretch 20 min

In 12 minutes:
Press against wall and/or from boxes

In 20 minutes:
Work on your handstand skills

Strength 12 minutes:

3×3 TGU

3×5 Y-outs

EMOM 5 min
15-30 sec L-sit

Veckans mobility:

Focus: Pistols/Squats

 

Vecka 8

Måndag 19:e

5x(1+1+1) Clean+push jerk+split jerk

5×4 Push press

5×3 Front squat

Tisdag 20:e

6×1 Snatch

4x(1+1+1) Snatch push press+OH squat+snatch balance

5×3 Back squat

Torsdag 22:a

Every 90 sec for 15 min
1 Clean and jerk

5×3 OH squat

Fredag 23:e

5×2 Power snatch

4×3 Snatch balance

4 rounds
4 Thrusters
4 Clean
4 Push jerk

Vecka 8

Måndag 19:e

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

AMRAP 10 min
10 Box jump over
10 Push ups
10 Pistols/20 air squats

Tisdag 20:e

In 10 min
5 sets of 3 Deadlifts

21-15-9
Burpees over bar/DB
Hang clean

Torsdag 22:a

EMOM 12 min
Head/Handstand against the wall

AMRAP 12 min
7 DB Push press
10 DB Step-ups
13 Hanging leg raises

Fredag 23:e

Open workout 18.1 scaled

Vecka 8

Måndag  19:e

In 10 min
5 sets of 4 Deadlifts

AMRAP 20 min
9 Toes to bar
12 DB cleans
15 Burpee to plate

Tisdag 20:e

Every 90 sec for 9 min
1) 30-60 sec Handstand practise
2) 10 DB STOH

In teams of two
”Cindy”
AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Air squats

Onsdag 21:a

In 15 min
6 sets of 3 Front squats from the ground

AMRAP 10 min
5 Power clean
15 HSPU
30 DU

Torsdag 22:a

In 15 min
6 sets each of
4-8 Pull-ups
4-8 Strict ring dips

5 RFT (cap 14 min)
10 Burpee box jump overs
30-25-20-15-10 Thrusters

Fredag 23:e

Open workout 18.1

If you are doing the open tomorrow rest today.

Söndag 25:e

In 10 min
5 sets of 3 Deadlifts

21-15-9
Burpees over bar/DB
Hang clean

Vecka 7

Veckans gymnastik:

Focus: Flips
Warm up and stretch 20 min

In 12 minutes
Work on your handstand

In 20 minutes
Handspring/Flick-flack/Back flip/Front flip

Strength 12 minutes
EMOM 6 min
3 V-ups+4 tuck-ups+10 sec hollow hold

EMOM 6 min
5-15 wall runs

Veckans kettlebell:

Focus: Snatch

Every 90 sec for 9 min
10 Snatch with depth in arm lock out position

AMRAP 14 min
10 OH Squats
12 GTOH
14 OH Lunges
16 heavy Swing

Vecka 7

Måndag 12:e

4×3 Muscle-snatch

5x(1+1) Power snatch+Low hang snatch

5×3 Back squat

Tisdag 13:e

6×1 Clean and jerk

5×3 OH Squat

4 rounds
8 Muscle cleans
6 Squat jumps

Torsdag 15:e

Every 90 sec for 15 min:
2 Snatch

5×3 Snatch deadlifts

4 rounds
10 Barbell step-ups
6 Snatch press

Fredag 16:e

5x(1+3) Clean & Jerk

5x(1+2) Clean Pull+hang clean pull

5×3 Front squat