Inlägg av Niklas

Vecka 28

Måndag 4-4-4 Strict press 5-5-5-5-5 Front squat ”Diane” 21-15-9 (Cap 6 min) Deadlift Push-ups/Handstand Push-ups Tisdag AMQRAP 7 min 4 Strict pull-ups 1 set Double-unders AMRAP 15 min 4 Double-unders 14 Cal row 24 Hanging knee raises Onsdag 3-3-3-2-2-2-1-1-1 Clean AMRAP 6 min 50 KB swing 40 Sit-ups Max Target burpees Torsdag AMRAP 20 min […]

Vecka 28

Måndag EMOM 8 min 3 Power clean + 1 Shoulder to overhead Rest 2 min EMOM 8 min 1 Power clean + 3 Shoulder to overhead 21-15-9 (Cap 6 min) Deadlift DB Overhead/Front squat Tisdag E2MOM 10 min 8 Back squat For time (Cap 15 min) Buy in: 240 DU 2 Rounds of 60 Toes […]

Vecka 27

Måndag EMOM 8 min 2 Clean + 1 Hang clean AMRAP 16 min 200m run 15 Toes to bar 9 Front squat Tisdag EMOM 28 min 1) 10-20 Cal row 2) 10-20 Box jump over 3) 5-10 HSPU 4) Rest Onsdag Teams of two AMRAP 6 min 20 DB Snatch (seesaw style) 10 Burpee box […]

Vecka 27

Måndag In 8 min 4-6 sets of 3 Clean AMRAP 16 min 200m Run 15 Hanging knee raises 9 Front squat Tisdag AMQRAP 12 min 4-8 HSPU 3-5 Box jumps AMRAP 9 min 40 Jumping pull-ups 30 Slamball squats 20 Double-unders Onsdag AMRAP 22 min* 15 Wallballs 15 DB/KB Clean and jerk *Every 5 min: […]

Vecka 26

Måndag E2MOM 12 min 6 Front squats AMRAP 12 min, in teams of two 12 Sync KB Lunges 6 Toes to bar (each) 12 Sync KB Swing Tisdag EMOM 16 min 1) 5 Hang snatch 2) 10-30 sec Leg raises 3) 30-60 sec Double unders 4) Rest For time (Cap 8 min) 6 Rounds* of: […]

Vecka 26

Måndag AMQRAP 10 min 5 kipping pull-ups/toes to bar 2 Slamball cleans AMRAP 12 min 12 DB Lunges 6 Push-ups 12 KB swing Tisdag 3-3-2-2-1-1 Jerks AMRAP 8 min 8 Power clean 8 Burpees over bar Onsdag ”20.2” AMRAP 20 min 4 DB Thrusters 6 Hanging knee raises 24 Double-unders Torsdag 5-5-5-5 Back squat 3 […]

Vecka 25

Tisdag 1+1+1×10 Power snatch+hang snatch+snatch 2+2×10 Push press+jerk Torsdag 10×1+1+1 Clean deadlift+clean pull+clean 10×3+3 Snatch balance+oh squat