Måndag 9:e
Warm up 10 min
In 10 min:
Complete 5 sets of 5 Front squats
”Nicole” AMRAP 20 min
400m run
Max pull-ups
Styrkelyft, knäböj
- Uppvärmning, plankor
- Upptrappning till dagens 1RM
- Droppa ner till 50% av dagens 1RM och gör 5 set med så många reps som möjligt
- Quaddamage – utfallsgång utomhus (vi har beställt sol), 5x40m
Tisdag 10:e
Warm up 10 min
EMOM 5 min
2 Snatch
At 5:00:
EMOM5 min
1 Snatch
(Start low and add weight as you go)
EMOM 21 min
Min 1: Max pull-up kip movement (no pull-up, just focus on maintaining tension and flow)
Min 2: Wall supported handstand
Min 3: Max DU/Bridge hold (whichever you need to work more on)
Onsdag 11:e
Warm up 10 min
Every 2 min for 12 min:
3 Squats + 20-45 sec seated overhead plate hold
AMRAP 20 min
800m run
10 deficit push-ups/ring dips
10 strict ring row/pull-ups
Weightlifting
- Warm up
- Build up to a medium heavy jerk behind the neck
- Build up to todays max in 3 consecutive clean and jerk singles
- 5 x 5 Front squat
Torsdag 12:e
Warm up 10 min
Every 90 sec for 12 min:
2 hang clean and 1 jerk
In 10 min:
Work on your jump over/jump for height/broad jump, whichever you need to work most on
In teams of two:
60 HSPU
50 Wall ball shots
40 KB snatch
30 Pistols (supported if you need to scale)
200 DU
(Split anyway you like)
Weightlifting
- Warm up
- Build up to a medium heavy snatch with pause at the knees
- Build up to today’s max snatch
- EMOM 9 min: 3 snatch pulls
Fredag 13:e
Warm up 10 min
In 10 min:
Build up to one set of 20 squats
In teams of two:
5 min AMRAP
9 cal Row
6 Burpees over rower
5 min rest
5 min AMRAP
9 Toes to bar
6 Squat clean
(Person nr 1 start with the first amrap, when done, person nr 2 starts and works the amrap while nr 1 rests, and so on)