Måndag 19:e
Warm up 10 min
EMOM 12 min
1 set of pull-ups/HSPU/ring dips/toes to bar (or the variation of your choice), whichever you need to work on the most. You may pick more than one.
For time:
20 Thrusters
20 Power clean
20 Push Jerk
20 OH squat
20 Front squat
(4 burpees at the start of every minute including the first one)
Styrkelyft, Knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Avslut
Tisdag 20:e
Warm up 10 min
Every 2 min for 10 min
5 front squats
12 min amrap
12 One arm swings/KB snatch/DB snatch
12 Front rack lunges
200m run
(Either rack the KB/DB with both hands or with one hand at a time on alternating sides, when performing the lunges)
Weightlifting
- Warm up
- 3 floating pulls + power snatch
- Build up to your daily max snatch
- 4×3 Snatch pulls
Onsdag 21:a
Warm up 10 min
EMOM 8 min
4 OH squat, 3 sec down 2 sec pause in the bottom (use light weight)
”Cindy”
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats
Styrkelyft, marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Avslut
Torsdag 22:a
Warm up 10 min
EMOM 7 min
3 clean and jerk, increasing weight
In teams of two, 3 RFT each of:
21 Deadlift
6 barfacing burpees over bar
18 Front squat
6 barfacing burpees over bar
15 Clean
6 barfacing burpees over bar
12 Shoulder to OH
6 barfacing burpees over bar
9 Thruster
Weightlifting
- Warm up
- Clean liftoff + floating clean + push jerk
- Build up to today’s max clean and jerk
- 4×4 Front squats
Gymnastik
- Uppvärmning
- Gymnastik
- Styrka
- Avslut
Fredag 23:e
Warm up 10 min
Every 2 min for 10 min
3 front squats
9 min AMRAP
2-4-6-8…
Wallballs
Burpee boxjump overs