Vecka 22

Måndag 28:e, memorial day

”Murph”
1600m run
then,
100 pull-ups
200 push-ups
300 air squats
(split anyhow)
then,
1600m run

If you’ve got a 9/6 kg vest or body armor, wear it.
(Scale length of run and/or amount of reps proportionally to meet a time cap of 40-50 min)

Tisdag 29:e

EMOM 10 min
1) 6-14 Toes to bar
2) 40s Burpee box jump

Rest 4 min

EMOM 10 min
1) 6-14 DB lunges
2) 40s DU

Onsdag 30:e

3×3 min AMRAP with 2 min rest between
10 KB-swing
5 Power snatch

In 10 min
5×3 Pushjerks

Torsdag 31:a

EMOM 6 min
1) 5-10 Negative Pull-ups
2) 5 Heavy Front squats

9 Rounds for time (Cap 18)
200m run
10 DB thrusters

Fredag 1:a

In teams of 2:
AMRAP 7 min
5 DB Deadlifts
5 DB Cleans
5 DB STOH
”I go you go”

Rest 2 min

7 min to find 2RM deadlift for both athletes

Rest 2 min

AMRAP 7 min
2-4-6-8…
Sync KB high swing
Sync Burpees

Söndag 3:e

In 10 min
Build to a heavy front/overhead squat

Five rounds for time
400 m run
15 Overhead/front squat

Vecka 22

Måndag 28:e

5x(1+2+1) Clean+Jerk+Front squat

4×4 Clean pulls

5×5 Strict press

Tisdag 29:e

5x(1+1+1) Snatch dl+Low hang snatch+Hang snatch

5×5 Back squats

2×20 Reverse BB lunges

Torsdag 31:a

6×1 Clean and jerk

4×6 Front squats

4×10 BB/DB row

Fredag 1:a

6×1 Power snatch

4×6 Snatch pulls

4×10 OH DB lunges/squats

Vecka 22

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: OH Squats/Snatch

Vecka 22

Måndag 28:e

EMOM 8 min
4-8 HSPU

AMRAP 10 min
3-6-9…
HSPU
Power clean

Tisdag 29:e

In 10 min
Build to a heavy front/overhead squat

Five rounds for time
400 m run
15 Overhead/front squat

Torsdag 31:a

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

AMRAP 9 min
7 Burpee box jumps
7 Thrusters

Fredag 1:a

AMRAP 20 min
10 Deadlifts
15 Push-ups
20 KB Swings
25 Double-unders

Vecka 21

Måndag 21:a

EMOM for 9 min:
1) 20-30s Shoulder taps/handstand hold
2) 20-30s L-sit
3) 20-30s Hollow hold

AMRAP 5 min
Buy in: 400m run
Max rep Power clean in the remaining time

3 min rest

AMRAP 5 min
Buy in: 400m run
Max rep Bar facing burpees in the remaining time

Tisdag 22:a

EMOM 7 min
7-6-5-4-3-2-1 Deadlift

AMRAP 17 min
10 Ballsquats
10 Toes to bar
20 Wallballs
20 alt DB snatch

Onsdag 23:e

In 6 min
Do as many sets as possible of 3 unbroken HSPU

3 min rest

AMRAP 6 min
3 Power snatch
6 Push press
12 Box jump overs

3 min rest

In 6 min
Do as many sets of the following complex: 2 Hang power cleans + 2 STOH

Torsdag 24:e

”The Game”

In teams of 2:
Roll the dice to decide to gather as many points as possible in 25 minutes.

1= 200m run (both athletes)
2= 2 Rounds of ”Cindy” 5 Pull-ups, 10 Push-ups, 15 Airsquats (Share anyhow)
3= 100 DU/SU + 50 KB High swing (share anyhow)
4= 60 Burpees + 20 Ball over shoulder (share anyhow)
5= 400m run with plate/medball + 20 V-ups/TTB (both athletes)
6= 10 Rounds of: 15 Goblet squats + 15 KB lunges (share anyhow)

Fredag 25:e

AMRAP 12 min
3 Bar-MU/CTB/Pull-ups
6 DB Step-ups
12 DB STOH

EMOM 12 min
1) 5 Strict toes to bar/leg raises/knee raises
2) 5 Strict pull-ups/ring rows
3) 5 Strict press with DB/KB

Söndag 27:e

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

7 RFT (Cap 10 min)
100m run
10 Power cleans

Vecka 21

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 21

Måndag 21:a

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

5×1 Paused front squat

Tisdag 22:a

5×2 Power clean+Push jerk

5×1 Paused low hang clean deadlift

Torsdag 24:e

6×1 Snatch

5×1 Paused back squat

Fredag 25:e

6×1 Clean and jerk

5×1 Paused overhead squat

5×3 Low hang snatch deadlift

4×8 Barbell lunges

Vecka 21

Måndag 21:a

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

AMRAP 12 min
6 Push-ups
10 Thrusters
16 Double-unders

Tisdag 22:e

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

7 RFT (Cap 10 min)
100m run
10 Power cleans

Torsdag 24:e

AMRAP 3 min
rest 2 min
AMRAP 6 min
rest 3 min
AMRAP 12 min

25 Burpees
25 Push press
25 KB Swings
25 Wallballs
25 Toes to bar

Fredag 25:e

AMRAP 14 min
12 Deadlifts
12 Box jumps
12 Sit-ups

EMOM 8 min
5-10 Ring dips/Push-ups

Vecka 20

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: Dumbbell snatch

Vecka 20

Måndag 14:e

6×1 Clean and jerk

5×4 Back squat

4 rounds
8 Strict press
8 Barbell row

Tisdag 15:e

6×1 Snatch

5×2 Paused overhead squat

4×3 Snatch pull

Torsdag 17:e

5x(1+1) Low hang clean+pause jerk

5×2 Paused front squat

5×5 Push press

Fredag 18:e

5x(1+2+1) Power snatch+snatch balance+hang snatch

5×3 Low hang snatch deadlift

4×8 Barbell lunges