Måndag 26:e
Warm up 10 min
Every 30 sec for 10 min
1 set of ring row/jumping pull-ups/pull-ups/chest to bar
Teams of 2 or 3:
15 min AMRAP
250m row/run
10 burpee
(Conga line style)
Styrkelyft, knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Avslut
Tisdag 27:e
Warm up 10 min
Every 90 sec for 12 min
2 power snatch
“Diane”
21-15-9
Deadlift
HSPU
Weightlifting
- Warm up
- Power clean + drop split jerk
- Build up to todays max clean and jerk
- 4×4 Front squats
Onsdag 28:e
Warm up 10 min
For time (cap 10 min):
100 half HSPU/HSPU/deficit HSPU
(Use plates or ab mats to shorten/lengthen the range of motion of the HSPU)
14 min AMRAP
5m KB OH lunges
4 jumping pull-ups/pull-ups/chest to bar
5m KB OH lunges
8 push-ups
Styrkelyft, bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Avslut
Torsdag 29:e
Warm up 10 min
Every 2 min for 12 min
5 Front squats
“Fran”
21-15-9
Thrusters
Pull-ups
Weightlifting
- Warm up
- High hang snatch
- Build up to today’s max snatch
- 4×3 floating snatch pulls
Gymnastik
- E2MOM 12 min, 2-4 brytningar
- Teknik: Handvolt och flickis
- Styrka, EOMOM 10 min, E: L-sit i ringar, O: Kipsvingar
- Tabata 8 min: Hollow arch hold, arch hold
- Stretch
Fredag 30:e
Warm up 10 min
For time (cap 10 min):
50 strict ring row/pull-ups/weighed pull-ups
In teams of two, 12 min AMRAP
20 DB snatch
10 Dips
10 Cal AB/rower