Inlägg av Niklas

Vecka 39

Måndag Every 90 sec for 15 min A) 5 Strict box pull-ups B) 5 Deadlifts EMOM for 8 min A) 20 DB Snatch B) 45 sec Burpee over DB Tisdag 3-3-3-3-2-2-2-2 Clean and jerk ”Grace” For time (cap 6 min) 30 Clean and jerk Onsdag 5-5-4-4-3-3 Back squat AMRAP 9 min 10 KB Deadlift 7 […]

Vecka 39

Måndag EMOM 8 min 1) 2-4 Strict pull-ups 2) 16 1xDB Snatch Rest 1 min EMOM 8 min 1) 3-5 Strict toes to bar/leg raises 2) 20 1xDB Shoulder to overhead Rest 1 min EMOM 8 min 1) 6-12 Burpee over DB (as fast as possible) 2) 24 1xDB Deadlift Tisdag AMRAP 4 min 12 […]

Vecka 38

Måndag In 6 min 3-6 set strict pull-ups 2 Rounds for max reps: AMRAP 2 min Row for cal rest 2 min AMRAP 2 min 3 Power clean 4 Lateral Burpees over bar rest 2 min Tisdag 5 sets of 5 Back squats 1 set push-ups AMRAP 6 min 7 Thruster 7 Ring row Onsdag […]

Vecka 38

Måndag AMQRAP 12 min 1+1 Turkish get-ups + 5 Deadlifts AMRAP 2 min 20 Burpee over bar Max rep power clean Rest 2 min AMRAP 2 min 15 Power clean Max rep burpee over bar Rest 2 min AMRAP 1 min 12 Burpee over bar Max rep power clean Rest 1 min AMRAP 1 min […]

Vecka 37

Måndag EMOM 6 min 2 Hang clean + 1 Shoulder to overhead EMOM 18 min 1) 1 Round of ”Nate-ish” (2 BMU, 4 HSPU, 8 KB Swing) 2) 10-20 Cal row 3) 30 sec Plank Tisdag AMRAP 26 min, in teams of three 40-30-20, 2 sync, 1 rest Burpee DB Lunges Then, all 3 sync […]

Vecka 37

Måndag 3-3-3-3-3 Back squat AMRAP 12 min 200-400m run 10 Push-ups 15 KB Swings Tisdag AMRAP 20 min 20 cal Row 16 DB Reverse Lunges 12 Toes to bar Onsdag AMQRAP 12 min 4-8 HSPU AMRAP 9 min 12 Wallballs 6 Box jumps 3 DB Squat cleans Torsdag AMRAP 12 min 3 Rounds 10 Ground […]

Vecka 37

Tisdag 5×1+1 Front squat + jerk 5×2 Clean Torsdag 5×1+1 Segment snatch pull + Segment snatch 5×1+2 Snatch push press + Snatch balance

Vecka 36

Måndag EMOM 10 min 1) HSPU 2) 15-30 sec Hollow hold/Flutter kicks 3x For time: 00:00-05:00 20 Burpee over bar 20 Clean and jerk 05:00-10:00 15 Burpee over bar 15 Clean and jerk (increased weight) 10:00-15:00 10 Burpee over bar 10 Clean and jerk (increased weight) Tisdag E2M 12 min 5 Strict press + 20-30 […]