Vecka 13

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 mobility:

Focus: Pistols/Squats

Vecka 13

Måndag 26:e

5×2 Power snatch

6×1 Back squat

Tisdag 27:e

6×1 OH squat

6×1 Clean and jerk

Torsdag 29:e

6×1 Snatch

6×1 Clean Deadlift

Fredag 30:e

Inga ledarledda pass idag. Styr gärna träningstillfälle i Vanerna!

Vecka 13

Måndag 26:e

In 10 min
5 sets of 4 Pushpress

AMRAP 12 min
20 KB swing
20 Lunges
10 Push-ups

Tisdag 27:e

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

21-15-9
Burpee box jumps
Deadlifts

Torsdag 29:e

In 12 min
6 sets of 4 Squats

AMRAP 8 min
15 DU
10 DB snatch
5 Pull-ups

Fredag 30:e

Långfredag, inga ledarledda pass idag. Styr gärna upp träningstillfälle i Vanerna!

Vecka 13

Måndag  26:e

Every 2 min  for 10 min
4 Strict press + 4 Push press

AMRAP 14 min
8 Pistols alternated
16 Boxovers
8 V-ups
16 HR-Push-ups

Tisdag 27:e

In teams of two:
6 min to find max sets of 3 Front squats

Rest 2 min

AMRAP 10 min:
(1 round/person before you switch)
4 Lateral burpees
6 Deadlifts
4 Lateral burpess

Rest 2 min

AMRAP 8 min:
2-4-6-8….
Hang power cleans
Thrusters

Onsdag 28:a

3 Rounds of:
AMRAP 3 min
50 DU
20 DB-Power clean
Max rep Burpee in remaining time
Rest 2 min between rounds

EMOM 10 min
A) 5-10 Strict Pull-ups
B) 5-10 Strict Dips/R-dips

2 min rest

Tabata 4 min
Hollow body rock

Torsdag 29:e

In 12 min
Find todays 2RM TNG Squat clean

12-14-16-18-20-22-24* (Cap 13 min)
Alt KB/DB-Lunges
KB High swing
*Every 2 min during the workout: 3 Slamball over shoulder

Fredag 30:e

DB 13.3
AMRAP 7 min
3-6-9….
Double DB Clean and jerk
Toes to bar

Rest 2-5 min

AMRAP 7 min
3-6-9…..
DB Snatch
Wallballs

Rest 2-5 min

AMRAP 7 min
3-6-9….
One arm DB STOH
Medball clean

Söndag 1:a

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

21-15-9
Burpee box jumps
Deadlifts

Vecka 12

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: DB-Snatch

Vecka 12

Måndag 19:e

4x(4+1) Push press+pause jerk

5×3 Jerk drive

6×2 Clean deadlifts

Tisdag 20:e

6×1 Snatch

6×2 Front squat

5 rounds
8 Barbell rows
6 Presses

Torsdag 22:a

5×4 Jerk balance

6×1 Power clean

6×2 Back squat

Fredag 23:e

4×3 Snatch balance

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

4 rounds of
5+5 DB jerk
5+5 DB row

Vecka 12

Måndag 19:e

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

2 rounds of
AMRAP 4 min
5 Hang cleans
7 Push-ups/HSPU
9 KB swing
2 min rest

Tisdag 20:e

In 10 min
6-5-4-3-3-3 Squats

AMRAP 12 min
5 Ring row/pull-ups
15 Wallballs
25 Double-unders

Torsdag 22:a

EMOM 12 min
Head/Handstand against the wall

AMRAP 10 min
8 Box jumps
10 DB/KB Lunges
8 DB/KB cleans

Fredag 23:e

Open workout 18.5 scaled

Vecka 12

Måndag  19:e

In 10 min
5 sets of 6-10 Thrusters

3-6-9-12-15-18-21 (Cap 16 min)
Toes to bar
Power cleans

Tisdag 20:e

EMOM 16 min
O) 4-8 Toes to rings
E) 4-8 Ring dips
or
1-5 Ring muscle-ups

AMRAP 4 min
10 KB swings
10 Burpee box jump

2 min rest

AMRAP 4 min
7 Chest to bar
7 HSPU
7 Wallballs

Onsdag 21:a

Every 2 min for 10 min
10 Overhead lunges

AMRAP 16 min
15/12 cal Air bike
15 DB STOH
50 DU
15 DB STOH

Torsdag 22:a

EMOM 12 min
E) 4-8 HSPU
O) 1-3 Rope climbs

AMRAP 5 min
12 DB clean
12 Burpee over DB

2 min rest

AMRAP 5 min
10 Goblet squat
10 Ring dips/Push-ups

Fredag 23:e

Open workout 18.5

If you are doing the open tomorrow rest today.

Söndag 25:e

In 10 min
6-5-4-3-3-3 Squats

AMRAP 12 min
5 Ring row/pull-ups
15 Wallballs
25 Double-unders

Vecka 11

Måndag  12:e

EMOM 16 min
O) 40 sec of burpees anyhow
E) 1-8 Muscle-ups/Chest to bar

AMRAP 10 min
3-6-9-12….
Box jumps
KB thrusters

Tisdag 13:e

Every 90 sec for 9 min
3-5 Power cleans

In teams of two:
AMRAP 20 min
15/12 cal Air bike
9 Deadlifts
6 Hang cleans

Onsdag 14:e

EMOM 12 min
E) 4-8 HSPU
O) 4-8 Toes to bar

AMRAP 6 min
18 Air squats
8 STOH

2 min rest

AMRAP 6 min
18 DU
8 Chest to bar

Torsdag 15:e

In 10 min
5 sets of 6-10 Thrusters

In teams of two
5RFT (cap 18 min)
50-40-30-20-10 Wallballs
25-20-15-10-5 Burpees over bar
7 PC

Fredag 16:e

Open workout 18.4

If you are doing the open tomorrow rest today.

Söndag 18:e

EMOM 12 min
Head/Handstand against the wall

For time (cap 12 min)
40 DB Snatch
40 Push-ups
40 Deadlifts

Vecka 11

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: Frontsquat/Squatclean