Måndag 10:e
Warm up 10 min
In 9 min Perform
5 sets of 5 reps back squat
EMOM 6 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats
(In this segment you will pick one or two exercises in which you need to improve your skill and perform a set/number of reps/time period of, every minute on the minute)
AMRAP 9 min
3-6-9.. hanging knee lifts/hanging leg lifts/toes to bar
10 Wall ball shots
(Each round the amount of toes to bar increases by 3)
Styrkelyft, bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 11:e
Warm up 10 min
In 10 min
Perform as many strict quality reps as possible of ring row/band pull-ups/pull-ups/weighed pull-ups
“Ball and chain Nancy”
5 RFT
25 bar facing burpees over bar
15 OH Squats
Weightlifting
- Warm up
- Clean + floating clean + push jerk
- Build up to your daily max clean and jerk
- 4×4 Jerk drive
Gymnastik
- EMOM 20 min, jämn; handstående, udda; plankan 20-30s
- Teknik: Muscle-up transitions med band, negativa muscle-ups
- Styrka, EMOM 16 min, jämn; axeldrag i rigg 10-15st, udda; breda pushups i ringar
- Stretch
Onsdag 12:e
Warm up 10 min
On a running clock:
00:00-10:00
EMOM perform 1-2 squat snatches (increase weight throughout)
10:00-20:00
Perform 6 sets of 3 reps front squats
Split the class in two or three (max 5 members on each team). The teams compete in the following AMRAP, and everyone works at the same time.
5 burpees
5 get up burpees (shoulderblades must touch ground)
Each team also has an air assault bike/rower (choose one), and the time it takes to complete 150 cal on it determines the AMRAP time for the OTHER team. Everyone has to complete at least 15 cal.
Styrkelyft, marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tosdag 13:e
Warm up 10 min
EMOM 10 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)
EMOM 20 min
Odd: 1 round of Cindy
Even: 4-6-8-10-12.. of thrusters
(If you fail to complete the prescribed number of thrusters in the 60 second window, the workout ends and your score is the amount of reps completed)
Weightlifting
- Warm up
- Power snatch without body contact
- Build up to your daily max snatch
- 4×4 Overhead squat
Gymnastik
- EMOM 12 min, jämn; huvudstående, udda; brygga
- Teknik: Wall climbs + planka, hollow back press
- Styrka, cirkel;
- Push-ups i ringar med låda
- Grensit i parallell bars
- Planka med axelpress
- Beat swings med greppbyte
- Hollow hold med gung
- Stretch
Fredag 14:e
Warm up 10 min
On a running clock:
00:00-07:00
Establish a daily max in power clean and push jerk
08:00-18:00
EMOM perform 1-2 power cleans and push jerks at ca 75-80% of your daily max
In teams of two, complete for time (cap 12 min)
64 HSPU
48 Box jumps
32 Hang clean and Jerk
32 HSPU
24 Box jumps
16 Hang clean and jerk
16 HSPU
12 Box jumps
8 Hang clean and Jerk
8 HSPU
6 Box jumps
4 Hang clean and Jerk
(To scale this workout, either shorten the range of motion of the HSPU, height of the box jumps, weight of the hang clean and jerk or skip the first round)