Inlägg av Niklas

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Måndag 4 Rounds: AMRAP 60 sec, 60 sec rest Power snatch* *Increase weight each round. AMRAP 16 min 600m run 10 Toes to bar 10 1-arm DB Hang clean and jerk 400m run 12 Toes to bar 12 1-arm DB Hang clean and jerk 200m run 14 Toes to bar 14 1-arm DB Hang clean […]

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Måndag EMOM 10 min A) 4-8 Push-ups/HSPU B) Work on weakness AMRAP 16 min 400m run 20 KB Swing 20 Ring row/Pull-ups Tisdag In 12 min 3-3-2-2-1-1 Clean/Snatch 10 Rounds for time (cap 15 min) 9 Thrusters 35 Double-unders Onsdag Every 90 sec for 15 min A) 4-8 Pull-ups/Toes to bar B) 8 Barbell Lunges […]

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Måndag 6×1 Clean+Jerk 2s paus i pos 1,2,3,4,5 4×4 Clean pulls 6×4 Strict press Tisdag 5×3 Reversed snatch 5×2 Front squat 3x 6x Rodd 12x Flyes 6x Good morning Torsdag 5×2+2 Snatch fr pos 1+2 5×4 Clean pulls 6×1 Front squat

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Måndag 6×2 Snatch fr pos 3, 2s paus i pos 1+2 4×4 Rack Jerk 4×4 Snatch deadlift Tisdag 6×2 Clean fr pos 3, 2s paus i pos 1+2 6×2 Push press 6×3 Squat variation (lunges Oh-squat, front/back) Torsdag MAX Snatch MAX Clean & Jerk 5×2 Snatch pulls on plate

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Måndag In 14 min 4-4-4-4 Front squats 4-4-4 Press/Push jerk AMRAP 10 min 3-6-9.. Burpee box jumps Deadlift Tisdag EMOM 8 min 4-8 Pull-ups/Toes to bar 3 Rounds each for time 800/600m row Rest 1:1 Onsdag In 18 min 3-3-3-2-2-2 Clean/Snatch 4-4-4 Deadlift AMRAP 7 min 6 Toes to bar 8 DB snatch Torsdag 5 […]

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Måndag EMOM 18 min 1) 20-30s Handstand 2) 3-5 Strict Toes to bar/leg raises 3) 20-30s Double KB/DB Overhead hold EMOM for 6 min 5 Burpee box jump over + 6-8 Deadlifts Tisdag EMOM 8 min 2-4 Push jerks AMRAP 16 min Buy in: 200m Ball carry 400m Run then, 16 Thrusters 8 Pull ups […]

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Måndag 5×2 Snatch 5×2 Clean & Jerk 4x 3-jump+10x BB-rollout Tisdag 5×3 Clean fr blocks 3×6 Back squat 4×4 Clean pulls on plate Torsdag 4×2, 2×1 Snatch fr bockar 5×2 Snatch pulls 4×4 Strict press

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Måndag In teams of two AMRAP 22 min (share anyhow) 10 Pistols 20 KB Snatch 30 Pull-ups 40 Wallballs 50 1-arm DB Shoulder to overhead 60 Double unders (each) Tisdag EMOM 15 min 1) 2-6 Negative pull-ups 2) 30s Hollow hold 3) 1-3 Wall walks AMRAP 9 min 2-4-6-8… KB Swing Burpee box step over […]

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Måndag ”Triple 3” For time (cap 40 min) 3k row 300 Double-unders 3 mile run Tisdag In 16 min 2-2-2-2 Clean 4-4-4-4 Pull-ups/Toes to bar AMRAP 9 min 2-4-6-8.. Kb Swing Burpee box step over Onsdag In 8 min 3-3-3-3 Push jerk/press For time (cap 18 min) 10-9-8-7-6-5-4-3-2-1 Deadlift KB Shoulder to overhead DB squat […]

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Måndag In 10 min 5-5-5-5-5 Deadlift AMRAP 15 min 5 KB clean and jerk 20 Lunges 10 Pull-ups Tisdag EMOM 12 min A) 4-8 Pull-ups/Toes to bar B) Work on weakness EMOM 10 min 3 Power clean 3 Front squat 3 Shoulder to overhead Onsdag Every 6 min for 36 min A) Row 60/40 cal […]