Inlägg av Niklas

Vecka 15

Måndag In teams of two AMRAP 25 min 20 Rounds of: ”I go, you go” 30 Double unders 15 V-ups/tuck-up/20 Sit-ups 3 Ball over shoulder Remaining time: AMRAP 6 Sync Ball squats 12 Sync KB snatch Tisdag EMOM 16 min, Power clean 00:00-04:00 = 6 reps 04:00-08:00 = 4 reps 08:00-12:00 = 2 reps 12:00-16:00 […]

Vecka 15

Måndag In 12 min 4-8 sets of 1 set HSPU 20-30 sec hollow hold AMRAP 10 min 3-6-9-12… 2x Double-unders Slamball clean Slamball/Goblet squat Tisdag 5-5-4-4-3-3 Front squat For time (Time cap 8 min) 16-12-8 Thrusters Pull-ups Onsdag EMOM 12 min A) 3-5 Box jumps B) 3-10 Push-ups AMRAP 11 min 11 Wallballs 11 Hanging […]

Vecka 14

Tisdag 8×2+2+2 Clean deadlift+clean pull+clean 10x 2+2 Snatch balance+overhead squat Torsdag 8×2+2+2 Power snatch+hang snatch+snatch 8×2+2 Push press+jerk

Vecka 14

Måndag E2M 12 min 30-50 Double unders 1 Power clean + 1 Squat clean EMOM 12 min 1) 35s Clean and jerk 2) 35s Wallballs Tisdag In teams of two AMRAP 12 min 40 KB Swing 30 cal Echobike 20 Sync Air squats Rest 3 min AMRAP 12 min 40 Box jump 30 HSPU 20 […]

Vecka 14

Måndag EMOM 10 min A) 5 strict pull-ups B) 20-30 sec Handstand/Plank 5 RFT (Cap 12 min) 15 Wallballs 15 Power Cleans Tisdag 5-5-5-5-5 Back squat AMRAP 12 min 40 Boxjump 30 Sit-ups 20 Handstand push-ups Onsdag 3-3-3-3-2-2-2-2 Clean For time (Time cap 6 min) 12-9-6-9-12 Deadlifts Burpee over bar Torsdag 4-4-4-4 Strict press AMRAP […]

Vecka 13

Måndag EMOM 30 min 1) 10-20 cal Row 2) 6 2xDB snatch 3) 50-70 Double unders 4) 1 round of ”Nate”  (Nate = 2 Muscle ups, 4 HSPU, 8 High KB swing) 5) Rest Tisdag EMOM 8 min 2 Power clean 4xAMRAP 2 min, 2 min rest 3 Ground to overhead 6 Bar facing burpee […]

Vecka 13

Måndag ”Nate” AMRAP 20 min 2 Strict pull-ups 4 Push-Ups/Handstand push-ups 8 Kettlebell Swings Tisdag 3-3-2-2-1-1-1 Clean For time (Time cap 5 min) 25/18 cal row 3 rounds of 8 Lateral burpees 8 Ground to overhead Onsdag 3-3-3-3-3 Jerk AMRAP 12 min 12 DB lunges 6 DB hang clean and jerk 3 Slamball clean Torsdag […]

Vecka 12

Måndag Teams of three AMRAP 25 min, 1 working reps, 1 resting, 1 bear hug hold 3 Rounds of 1200m row 30 Toes to bar Then, 21-15-9 (2 sync, 1 rest) Sync 2xDB Clean and jerk Sync 2xDB Front squats Then, 90 1xDB Snatch Tisdag EMOM 6 min 2 Squat or power snatch For time […]