Måndag 5:e
Warm up 10 min
EMOM 10 min
4-8 strict ring row/pull-ups/chest to bar
“16.5”
21-18-15-12-9-6-3 reps for time of
Thrusters
Barfacing burpees over bar
Styrkelyft, marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Avslutning
Tisdag 6:e
Warm up 10 min
In 10 min
Find your daily max height of one box jump, then subtract 10% height and perform 4-6 sets of 3 reps.
In teams of 2:
20 min AMRAP
10 T2b
10 One arm KB-swing/DB-snatch
10 Burpees
(One person at a time work the AMRAP. During 0:00-1:00, 4:00-5:00, 8:00-9:00, 12:00-13:00, 16:00-17:00, one person in the team row/AB/skierg for cal during that minute only. The other person continues with the AMRAP)
Weightlifting
- Warm up
- Drop snatch
- Build up to today’s max snatch
- 4×4 Snatch balance
Onsdag 7:e
Warm up 10 min
In 8 min
Perform as many half HSPU/HSPU/deficit HSPU as possible in 10 sets
“11.5”
20 min AMRAP
5 power cleans
10 toes to bar
15 wallballs
Styrkelyft, knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Avslutning
Torsdag 8:e
Warm up 10 min
In 10 min
Build up to a heavy set of 3 OH squat
(start from the ground, clean and jerk the bar into position)
For time:
40 Deadlifts
30 Hand release burpees
20 Thrusters
10 T2b
(After every set: 50 double-unders. If you’re done in less than 10 min, do one more round of everyting, but half the reps, even the DU. Use the same barbell for deadlifts and thrusters, but add or subtract weight if you need to)
Weightlifting
- Warm up
- Power clean + Squat jerk (or Low push jerk)
- Build up to todays max clean and jerk
- 4×3 Clean pull
Gymnastik
- Gemensam uppvärmning
- Gymnastikövningar
- Styrka
Fredag 9:e
Warm up 10 min
For time (cap 10 min):
100 jumping pull-ups/pull-ups/chest to bar
“Nancy”
5 RFT:
400m run
15 OH squats