Måndag 24:e
Warm up 10 min
EMOM 12 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)
“Ship”
9 rounds for time of
7 squat cleans
8 burpee box jumps
Styrkelyft, Marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 25:e
Warm up 10 min
On a running clock:
00:00-10:00
Establish a daily max in clean + 2 jerks
10:00-20:00
EMOM perform 1-2 power clean and push jerk
“Fran vs. Elizabeth, no holds barred”
21-15-9
Pull-ups
Air squats
Ring dips
Weightlifting
- Warm up
- Power clean + drop split jerk
- Build up to todays max clean and jerk
- 4×4 Front squats
Gymnastik
- EMOM 16 min, brygga
- Teknik: Ropeclimbs
- Styrka, EMOM 16 min, E: L-sit i ringar, O: Hollow hold med sit up
- Stretch
Onsdag 26:e
Warm up 10 min
In 10 min
Perform 6 sets of 3 back squats
EMOM 7 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)
“14.1”
AMRAP 10 min
30 DU
15 Power snatch
Styrkelyft, knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Torsdag 27:e
Warm up 10 min
EMOM OR Every 90 sec for 9 min
4-8 strict banded pull-ups/pull-ups/weighted pull-ups/chest to bar
On a running clock:
00:00-10:00
8-16-32
Wall ball shots
Box jumps
KB swings/snatches
11:00-19:00
24-12-6
KB swings/snatches
Box jumps
Wall ball shots
Weightlifting
- Warm up
- High hang snatch
- Build up to today’s max snatch
- 4×3 floating snatch pulls
Gymnastik
- EMOM 16min, handstående
- Teknik: Framåtvolt
- Styrka, Cirkel
- Push-ups i ringar
- Grensit
- Beat swings m. greppbyte
- Arch hold
- Statisk front lever i ringar m. låda
- Stretch
Fredag 28: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 5 sets of 5 reps front squats
In teams of two, AMRAP 9 min
3-6-9-12..
Toes to bar
Hand release push-ups
(In this workout one person works the amrap and one accumulates calories in the rower of air bike. You may switch between the two at any time, and the 3-6-9-12.. rep count is individual)