Inlägg av Niklas

Vecka 12

Måndag EMOM 12 min 1) 1-5 Strict ring pull-ups 2) 30s Handstand practice 3) 5-10 Strict leg raises AMRAP 12 min 6 DB Hang squat clean 12 Pull-ups 24 Box jump over Tisdag In teams of two: AMRAP 6 min 8 Ball over shoulder 16 KB Snatch (Partner holds hollow hold for reps to count) […]

Vecka 12

Måndag 6×2 Power snatch 5×3 Snatch pulls on plate 5×5 Back squat 5×5 Press Tisdag 2×6 Positionsträning clean, 2s paus i position 2,3,4 5×3 Clean pulls 6x 3-jump Torsdag 6×2 Positionsträning snatch, 2s paus i position 2,3,4 5×2+2 Snatch balance+OH squat 10×1 High box jump 4×6 Good morning Fredag 5×2+2 Power clean+jerk 5×5 Front squat […]

Vecka 12

Måndag In 14 min 3-3-3-3 Clean 5-5-5 Deadlift AMRAP 12 min 8 Push-ups 12 Ring rows 16 Box jump over Tisdag EMOM 12 min A) 4-8 Pull-ups/Toes to bar B) 3+3 KB Clean & jerk 3 Rounds 500m row rest 1:1 or more Onsdag In 18 min 3-3-3-3-3 Push jerk or press 4-4-4-4 Back squat […]

Vecka 11

Måndag EMOM 10 min 1) 5-10 Pull-ups 2) 5-10 V-ups AMRAP 15 min 20 DB Snatch 15 Box jump over 10 Chest to bar/Pull-ups Tisdag In 10 min do 5 sets of Deadlifts Set 1: 10 reps Set 2: 8 reps Sets 3-5: 6 reps AMRAP 5 min 50 Double unders 4 Ball over shoulder […]

Vecka 11

Måndag EMOM 10 min A) 4-8 HSPU/Push-ups B) 10 Reverse lunges AMRAP 15 min 20 DB snatch 15 Box jump over 10 Pull-ups Tisdag In 18 min 5-5-5-5-5 Back squat 3-3-3-3 Strict press AMRAP 7 min 30 DU 15 Wallballs Onsdag EMOM 14 min A) 4-8 Pull-ups/Toes to bar B) 3-5 Box jumps AMRAP 8 […]

Vecka 11

Måndag 6×2 Positionsträning clean, 2s paus i position 1,2,3 4×6 Clean deadlift 4×5 Push press 4×8 Good morning Tisdag 6×3 Power snatch 5×4 Snatch pulls from block 5×4 Jump with barbell Torsdag 2×6 Positionsträning clean 2s paus i position 3,4,5 4×6 Back squat 5x 3-jump 4×6 Sots press Fredag 6×3 Snatch from blocks/hang 4×6 Paused […]

Vecka 10

Måndag In 18 min 3-2-1-1-1 Back squat 3-3-3-3 Push press AMRAP 8 min 20 Wallballs 10 Toes to rings Tisdag For time (cap 8 min) 21-15-9 Deadlift Box jumps EMOM 12 min 4-8 Pull-ups/Toes to bar Onsdag EMOM 8 min 4-8 Push-ups/HSPU AMRAP 18 min 40 Double-unders 30 DB Shoulder to overhead 20 Burpees over […]

Vecka 10

Måndag AMRAP 25 min, in teams of two, (P1 one round, then P2 one round etc) 20 DB Squats 10 HSPU then, 20 Wallballs 10 Toes to bar then, 20 Medball clean 10 Burpee over medball Tisdag 21-15-9 (Cap 6 min) Deadlifts Box jump over EMOM 18 min 1) 8 DB Rows R-arm 2) 20-40s […]

Vecka 10

Måndag 6×2 Positionsträning snatch, 2 sek paus i position 1,2,3 6×3+3 Snatch balance+Oh squat 5×4 Back squat 5x 3-jump Tisdag 6×3 Powerclean 5×5 Deadlift 5×4 Push-press Torsdag 6×2 Positionsträning snatch, 2 sek paus I position 3,4,5 5×4 Snatch pulls bockar 5×4 Front squat 4×10 Jack-knifes Fredag 6×3 Clean bockar 6×3 Rack jerk 8×1 High box […]

Vecka 9

Måndag E2M 16 min 5 Deadlifts + 10 V-ups ”Fran with a twist” (Cap 8 min) 21-15-9 DB Thrusters Chest to bar Tisdag In teams of two (Cap 25 min) ”Annie” (Relay, same amount of work) 50-40-30-20-10 Double unders Sit-ups ”Diane” (Relay, same amount of work) 21-15-9 Deadlifts HSPU ”Angie” (Share anyhow) 100 Pull-ups 100 […]