Inlägg av Niklas

Vecka 43

Måndag EMOM 12 min 1) 6 Suitcase + Front rack KB Squat 2) Switch side 3) 3-5 High box jumps ”Bar fight-ish” (Cap 12 min) 50 Chest to bar 40 Toes to bar AMRAP Clean and jerk Tisdag AMRAP 6 min 25-30–35-40-45-50… Double unders 8 HSPU after each set EMOM 18 min 1) 6 DB […]

Vecka 43

Tisdag 2×3 2×2 2×1 Hang power snatch 5×3 Push press 5×6 Squat variation (lunges, Oh squat, front/back) Torsdag 4×2 2×1 Snatch 4×2 2×1 Clean & jerk 5×2 Rack jerk Fredag 5×3+3 Power clean+jerk 5×3 Back squat 5×2 Clean pulls

Vecka 43

Måndag EMOM 7 min 5 Push jerk 5 Rounds for total reps 90 sec Toes to rings 90 sec Burpee box jumps 90 sec cal Row 90 sec rest Tisdag Every 2 min for 10 min 3 Deadlift rest 1 min Every 2 min for 8 min 4-8 Strict pull-ups AMRAP 7 min 20 Double-unders […]

Vecka 42

Måndag On a 25 minute clock:* On the 00:00 ”Fran” 21-15-9 Thrusters Pull-ups On the 05:00 ”Grace” 30 Clean and jerk On the 10:00 ”Amanda at the bar” 9-7-5 Bar MU Squat snatch On the 15:00 ”Half Mary” AMRAP 10 min 5 HSPU 10 Pistols 15 Pull-ups Scale as needed to reach time caps* Tisdag […]

Vecka 42

Tisdag 4×4 Tall clean 6×3 Power clean & jerk 4×4 Back squat Torsdag 5×3 Power snatch 5×3 Snatch pulls 5×5 Front squat Fredag 4×2 4×1 Hang power clean 5×3 Rack jerk 6×2 Clean deadlift

Vecka 42

Måndag Every 2 min for 10 min 5-4-3-2-1 Push jerk rest 1 min Every 2 min for 8 min 4 Deadlifts ”Grace” (cap 7 min) 30 Clean and jerk Tisdag EMOM 12 min A) 4-8 Push-ups B) 4-8 Pull-ups AMRAP 10 min 10 Toes to rings 15 KB Push press 20 Goblet squats Onsdag Every […]

Vecka 41

Tisdag 5×1+1+1Clean from pos 1+2+3 5×4 Clean pulls 5×5 Strict press Torsdag 6×2 Reversed power snatch 6×2 Snatch pulls 6×2 Strict press Fredag 5×2+2 High+low hang powerclean 5×2 Front squat 2 s paus in squat position 2×5 Front squat (explosive)

Vecka 41

Måndag EMOM 8 min 4-8 HSPU AMRAP 16 min 25 Kb swings 20 Goblet squats 15 Toes to rings Tisdag Every 2 min for 10 min 5-4-3-2-1 Clean rest 1 min Every 2 min for 6 min 5 Front squats AMRAP 8 min 12 Deadlift 12 Burpee over bar 12 Box jumps Onsdag EMOM 12 […]

Vecka 41

Måndag EMOM 8 min 1) 5 Front squats 2) 10 DB Push press AMRAP 16 min 25 Thrusters 20 KB Swings 15 Chest to bar/Pull-ups Tisdag In 12 min, do 5-7 sets of: 10 V-ups + 30s handstand 5 Rounds of (Cap 12 min) 12 Deadlifts 12 Burpee over bar 12 Box jumps Onsdag In […]

Vecka 40

Måndag Every 2 min for 10 min 4 Clean For time (cap 15 min) 50 KB swing 50 Wallballs 50 DB snatch 50 Box jump Tisdag ”Jackie” (cap 10 min) 1000m row 50 Thrusters (20/15kg) 30 Pull-ups EMOM 10 min A) 4-8 Push-ups B) 4-8 Strict knee raises Onsdag Every 2 min for 8 min […]