Inlägg av Niklas

Vecka 21

Måndag E2M for 18 min 1-2 sets of the following complex: 1 Squat clean 1 Front squat 1 Hang squat clean 1 Split jerk 21-15-9 (Cap 6 min) Toes to bar Target burpee DB Shoulder to overhead Tisdag In teams of two, do every other round. Rest 2 min between AMRAPs AMRAP 7 min 40 […]

Vecka 21

Måndag 6×1+1+1 Snatch deadlift+snatch pull+snatch 6×2 Push press 5×3 Squat variation (lunges Oh-squat, front/back) Tisdag MAX Snatch MAX Clean & Jerk 4x 3-jump+8x BB-rollout Torsdag 6×1+1+1+1 Powerclean+clean+push jerk+split jerk 4×2 Back squat 6×2 Clean pulls on plate Fredag 5×1+1+1 Clean fr pos 1+2+3 5×4 Clean pulls 5×5 Strict press

Vecka 21

Måndag In 16 min 5-5-5-5 Squat 4-4-4-4 Press ”Pernilla” (Cap 7 min) 21-15-9 Power snatch Toes to bar Tisdag AMRAP 8 min Row AMRAP 8 min 30 Double-unders 18 DB Thrusters AMRAP 4 min Row AMRAP 4 min 15 Double-unders 9 DB Thrusters *rest 1 min between every AMRAP Onsdag EMOM 14 min A) 4-8 […]

Vecka 20

Måndag EMOM 8 min 4-8 Pull-ups/Toes to bar For time (cap 16 min) Buy in & out: 75 Wallballs 3 rounds: 15 Double-unders 10 DB Lunges Tisdag 21-15-9 (cap 7 min) Thrusters Pull-ups In 16 min 3-3-3-3 Clean 3-3-3-3 Deadlifts Onsdag EMOM 10 min 4-8 Push-ups/HSPU AMRAP 16 min 400m run 15 Slamball clean 10 […]

Vecka 20

Måndag In teams of two, share anyhow AMRAP 10 min 20 Wallballs 80 Double unders 2 Wall walks Rest 4 min AMRAP 10 min 24 Lunges with KB goblet hold 12 1-arm KB push press 12 Box jump Tisdag EMOM 12 min 1) 20-30s L-sit 2) 20-30s Handstand ”Frantastic” (Cap 10 min) 21 Thrusters 9 […]

Vecka 20

Måndag 3×3, 3×2 Snatch 6×2 Clean & Jerk 4x 3-jump+10x BB-rollout Tisdag 6×2 Reversed snatch 4×3 Front-squat 3x 12xRodd 12xFlyes 12xGood morning Torsdag 6×2+2 Snatch+OH squat 4×4 Snatch pulls 5×2 Front squat Fredag 6×1+1+1 Power clean+front squat+jerk 4×2, 4×1 Rack Jerk 4×4 Deadlift

Vecka 19

Måndag EMOM 10 min 1) 4-12 DB Overhead squat left arm 2) 4-12 DB Overhead squat right arm AMRAP 15 min 200m run 50 Double unders 3 Rounds of ”The Chief” (1 rnd The Chief = 3 Power clean, 6 Push-ups, 9 Air squats) Tisdag In teams of two AMRAP 25 min, share anyhow 120 […]

Vecka 19

Måndag 3×3, 3×2 Snatch 6×2 Clean & Jerk 4x 3-jump+10x BB-rollout Tisdag 5×2 Low hang snatch 5×2 Back squat 5×3 Snatch pulls on plate Torsdag 8×1+1 High+low hang clean 4×4 Clean pulls 4×4 Strict press Fredag 5×2 Reversed snatch 5×2 Front squat 3x 12xRodd 12xFlyes 6xGood morning

Vecka 19

Måndag 3 Rounds for time (cap 30 min) 30 Squat clean 30 Pull-ups Run 800 meters Tisdag EMOM 10 min 4-8 Push-ups/HSPU AMRAP 14 min 10 Burpee 10 Lunges 10 Double-unders 10 Lunges Onsdag In 16 min 2-2-2-2-2 Front squat 1-1-1-1 Box jumps AMRAP 6 min 10 Toes to bar 5 Deadlifts Torsdag EMOM 10 […]

Vecka 18

Måndag 6x 2+2 Hang clean+Jerk 6×6 Back-squat 8x 1 High Box Jump+30s plank Tisdag 6×3 Snatch 5×4 Snatch pulls 4×4 Front squat 2 s paus i botten Torsdag 6×2 Low hang clean 6×3 Rack Jerk 4×3 Clean deadlift Fredag 6×2 Hang snatch 5×3 Push press 4×4 Squat variation (lunges Oh-squat, front/back)