Måndag 14:e
Warm up 10 min
In 10 min
Build to your daily 2RM Thruster
EMOM 8 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (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)
AMRAP 10 min
5 Ring dips/Push-ups
10 Power cleans
15 Get ups over the bar
Styrkelyft, Marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 15:e
Warm up 10 min
On a running clock:
00:00-08:00
6-10 sets of 2 power cleans
08:00-16:00
6-10 sets of 2 squat cleans
AMRAP 10 min
6 Pull-ups/ring rows
9 Toes to bar/toes to rings
12 Air squats/pistols
(5 hand release burpees every minute starting at 0:00)
Weightlifting
- Warm up
- Power jerk+Front squat+Jerk
- 4×1 Consecutive clean and jerk
- 2×10 Front squats
Gymnastik
- EMOM 12 min, brygga med kompishjälp
- Teknik: MU-svingar
- Styrka, Cirkel:
- Push-ups i ringar m. låda
- Grensit i paralettes
- Planka med axelpress
- Beat swings m. greppbyte
- Arch hold
- Front lever i ringar
- Stretch
Onsdag 16: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 (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)
Fight gone bad
3 Rounds for total reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High-Pulls (35 / 25 kg)
1 Minute Box Jumps
1 Minute Push Press
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest
Styrkelyft, Knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Kettlebell
- Uppvärmning
- Teknik; clean and jerk
- EMOM 8 min: 6-12 swing+clean+jerk
- WOD, 6RFT
- 10 One arm OH-walking lunges
- 5 jerk
- 5 G20H
Torsdag 17:e
Warm up 10 min
On a running clock:
00:00-07:00
Build to your daily max in high hang snatch
08:00-16:00
EMOM 3-6 Snatch balance (start from ground)
AMRAP 5 min
16 back squats (start from ground)
5 HSPU
8 back squats
5 HSPU
Rest 2 min
AMRAP 5 min
16 front squats
5 Pull-ups
8 front squats
5 Pull-ups
Weightlifting
- Warm up
- Daily max snatch balance+OH’s
- Build up to today’s max Power snatch
- Snatch liftoff with 3sec.pause (drop bar)+Snatch pull
Gymnastik
- EMOM 16 min, handstående
- Teknik: Front roll i ringar
- Styrka, EMOM 12, E: Beat swing 15st, O: Eccentric pull-up
- Stretch
Fredag 18:e
Warm up 10 min
EMOM 12 min
Even: 4-8 strict hanging leg raises
Odd: 4-8 strict ring dips or pushups
In teams of two:
AMRAP 18 min
Row or AB 50/40 cal* (*Male/female)
80 KB snatch/swings
100 Push-ups
200 DU (scale amount if necessary)
40 deadlifts
80 partner facing burpees over partner
(both teammates may work at the same time on KB, push-ups, DU. Deadlifts should be heavy and may be performed as partner deadlifts)