Måndag 31:a
Warm up 10 min
EMOM 16 min:
Even: burpees (choose a number that makes you work at least 45-50 sec of the minute)
Uneven: 2 Clean and jerk
8 min AMRAP:
10 Toes to bar
10 Burpee boxjumps
At 8:00:
90 sec AMRAP
Push-ups
Styrkelyft, Bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 1:a
Warm up 10 min
EMOM 5 min:
2 Snatch
At 5:00:
E90sec for 6 min
1 Snatch
(Start low and work your way up to a daily heavy snatch without sacrificing form)
AMRAP 7 min:
6 Pull-ups
9 Box jumps
12 KB swings
Weightlifting
- Warm up
- Drop snatch
- Build up to todays max in snatch
- 4×4 Snatch pull
Gymnastik
- EMOM 12 min, E: huvudstående O: brygga
- Teknik: Handstående
- Styrka, EMOM 16 min, E: jägarvila mot vägg, O: 12 upphopp med växlande ben
- Stretch
Onsdag 2:a
Warm up 10 min
E90sec for 9 min:
3×2 pull-ups or chest to bar
(jump up and do two, times three. We’re working on efficient starts, don’t kip excessively when starting each set)
AMRAP 10 min:
5 HSPU
5 Ring dips
12 Deadlift
Styrkelyft, Marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Torsdag 3:e
Warm up 10 min
E30sec for 7 min:
3 tng clean and jerks
18-12-6
Handrelease burpees
One arm KB swings
Shuttle runs (5m back and forth)
Weightlifting
- Warm up
- Split jerk with 3sec paus (in dip&split)
- Build up to todays max 2RM clean
- 4×4 Paused front squats
Gymnastik
- EMOM 12 min, sparka över från brygga m. hjälp
- Teknik: Ropeclimbs
- Styrka, Cirkel:
- Shoot throughs
- Rullande pistols höger ben
- Rullande pistols vänster ben
- Wall climbs med planka
- Dips i ringar
- Bakåtrull med grenpress
- Stretch
Fredag 4:e
In teams of two:
20 min AMRAP
10 m handstand walk/10 m assisted HSW/3 wall walks (each)
20 Partner deadlifts (regular deadlifts if there’s to much height difference)
30 toes to bar
40 Partner pistols
At 24.00:
150 wallballs (face eachother with 4/3 m between you, and throw the wallballs to eachother. Drop equals 10 penalty burpees)