Vecka 18

Måndag 30:e

Inga ledarledda klasser idag.

Tisdag 1:a

Inga ledarledda klasser idag.

Onsdag 2:a

In 12 min
Find todays heaviest 5 thrusters.

10-20-30-40 (Cap 12 min)
Alt KB Overhead lunges
V-ups

Torsdag 3:e

”Fraren”
25 min total working time.

FT:
150 wallballs
E4M starting 00:00 do:
6-4-2 reps :
Thruster
Pullups

When/if you complete the first part: Pick your poison (A or B):

A) 3-6-9…
Powerclean
Lateral burpees over bar

B) 3-6-9…
Power snatch
KB-swing

May the fourth be with you:

Choose your path (Jedi or Sith):

Jedi:

Tatooine:
AMRAP 7 min
10-20-30…
Wallballs
KB-swing

Rest 2 min

Dagobah:
AMRAP 7 min
1 Rope climb
8 HSPU
16 Box jumps

rest 2 min

Endor:
AMRAP 7 min
200m run
10 DB STOH
15 DB Snatch

Sith:

Mustafar:
AMRAP 7 min
10 Box jumps
20 DB Squats

rest 2 min

Bespin – Cloud City:
AMRAP 7 min
2-4-6-8…
Alt Pistols
One arm DB Push press
Burpees

Rest 2 min

Death Star:
AMRAP 7 min
5 Slamball throws
200 m run
15 Wallballs

Söndag 6:e

In 18 min
6 set of 3 Hang Cleans
6 set of 3 Deadlifts

In teams of two:
AMRAP 10 min
75 Thrusters
50 Pull-ups
25 DB Burpee box step ups

Vecka 18

Måndag 30:e

Träningsledigt.

Tisdag 1:a

Inga ledarledda klasser idag.

Torsdag 3:e

6×1 Clean and jerk

5×4 low hang clean deadlift (slow ecc)

4 rounds
8 Strict press
8 Barbell row

Fredag 4:e

6×1 Snatch

5×3 Paused overhead squat

4×8 Barbell lunges

Vecka 18

Måndag 30:e

Inga ledarledda klasser idag. Ät en falafel, krama en vän och ha en fantastisk dag!

Tisdag 1:a

Vilodag. Demonstrera?

Torsdag 3:e

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

AMRAP 10 min
9 Deadlift
10 DB Push press
200 m run

Fredag 4:e

In 10 min
Build to 1 heavy clean

3 Rounds of
AMRAP 3 min
3 Power Cleans
6 Push-Ups
9 Air Squats
Then Rest 1 minute

Vecka 17

Måndag  23:e

EMOM 10 min
3 Deadlift + 3 Burpees over bar

Three rounds of:
1 min Burpee box jump
1 min KB Snatch right arm
1 min Goblet squats
1 min KB Snatch left arm
1 min rest

Tisdag 24:e

EMOM 12 min, work 30s rest 30s
A) Kipping HSPU
B) L-sit hold/active hold from bar

AMRAP 12 min
9-12-15*
CTB/Pull-ups
Thrusters

*If you finish the round of 15 reps start over at 9 reps.

Onsdag 25:e

In teams of two:
AMRAP 9 min*
5 Devilpress
5 Toes to bar
5 Wallball

*Work every other round

2 min rest

In 8 min
Find 1RM clean (both)

2 min rest

AMRAP 4 min (share anyhow)
Ball over shoulder

Torsdag 26:e

In 8 min
Find todays heaviest complex of: 1 Snatch + 1 Hang snatch

AMRAP 7 min
Buy in: 30 KB-swing
Then,
30 DU
15 DB Clean

Rest 2 min

AMRAP 7 min
Buy in: 30 DB Cleans
Then,
30 DU
15 KB-swing

Fredag 27:e

2-2-2-3 minutes
(1 minute rest between rounds)
10 V-ups
4 Alt Pistols
then,
Max repetitions OHS in the remaining time.

EMOM 12 min
A) 2-8 Strict Toes to bar/Toes to ring
B) 8-20 Push-ups

Söndag 29:e

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

AMRAP 10 min
5 Hanging leg raises
10 DB/KB Hang cleans
15 Box jumps

Vecka 17

Måndag 23:e

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

AMRAP 10 min
10 DB Snatch
10 Push-ups
10 Goblet squats

Tisdag 24:e

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

AMRAP 10 min
5 Hanging leg raises
10 DB/KB Hang cleans
15 Box jumps

Torsdag 26:e

In 10 min
Build to 1 heavy thruster

21-18-15-12-9-6-3
Thrusters
Burpees over bar

Fredag 27:e

EMOM 12 min
HSPU/Ring dips

AMRAP 8 min
5 Pull-ups
15 KB Swings
25 Double-unders

Vecka 17

Måndag 23:e

6×1 Snatch

4×6 Low hang snatch deadlift

4 rounds
3+3 Turkish get up with DB

Tisdag 24:e

5×3 Tall jerk

5x(1+3) Power clean+jerk

4×6 low hang clean deadlift (slow ecc)

Torsdag 26:e

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

5×3 Paused overhead squat

5×5 Barbell lunges

Fredag 27:e

6×1 Clean and jerk

4×6 Paused front squat

5×5 Push press

Vecka 17

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 16

Måndag  16:e

Teams of 2-3
AMRAP 25 min
20-30-40-50…
Box-overs
V-ups
Power clean

The team member/members not working holds a KB above the floor. If you put down the KB the whole team has to do 5 HR burpees. After each round: two of the team members has to 10 synced KB-swings.

Tisdag 17:e

In 12 min
10-8-6-4
Deadlifts

6-9-12-15-18-21
Chest to bar pull ups
24-36-48-60-72-84
DU

Timecap: 13 min

Onsdag 18:e

EMOM 15 min
A) 5-12 Ring rows
B) 20-40s L-sit
C) 20-40s Hollow hold

AMRAP 5 min: Thrusters
Directly into
AMRAP 5 min: Power snatch

Torsdag 19:e

AMRAP 6 min
2-4-6-8…
DB Squat clean
HR Burpees

Rest 2 min

AMRAP 6 min
15/10 cal AB
10 KB/DB Snatch

Rest 2 min

AMRAP 6 min
10-20-30….
Wallballs
5-10-15.20…
Toes to bar

Fredag 20:e

In 15 min
2×5 Strict press
2×3 Push press
2×1 Push jerk

AMRAP 9 min
4 devilpress
8 DB- sh2oh

Söndag 22:a

For time
50 KB High pulls
50 box jump overs
50 deadlifts
50 wallballs
50 Push-ups/ring dips
50 wallballs
50 deadlifts
50 box jump overs
50 KB High pulls

Vecka 16

Måndag 16:e

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

AMRAP 7 min
4 Clean and jerk
8 Burpees over bar

Tisdag 17:e

For time
50 KB High pulls
50 box jump overs
50 deadlifts
50 wallballs
50 Push-ups/ring dips
50 wallballs
50 deadlifts
50 box jump overs
50 KB High pulls

Torsdag 19:e

EMOM 12 min HSPU/Ring dips

AMRAP 10 min
5 Pull-ups
10 DB Push press
30 Double-unders

Fredag 20:e

In 10 min
6-5-4-3-3-3 Push press

AMRAP 5 min
8 Lunges
10 DB Cleans

AMRAP 5 min
6 Hanging leg raises
8 Front squat