Måndag 21:a
Warm up 10 min
In 10 min: (in pairs)
6 sets of 3 OH squats
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)
21-15-9
Ring dips/box dips/Push-up
Box jumps
Double-unders (x3)
Styrkelyft, Bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 22:a
Warm up 10 min
EMOM for 14 min:
E: 3 tng clean and jerks
O: 4-8 toes to bar OR pull-ups/ring row(x2)
18-12-6
Handrelease burpees
One arm KB swings
KB lunges (same KB)
Weightlifting
- Warm up
- High hang snatch
- Snatch+Two OH’s
- 4×4 Snatch pulls
Gymnastik
- EMOM 16 min, Handstående
- Teknik: Framåtvolt
- 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 23:e
Warm up 10 min
On a running clock:
00:00-04:00
15-20 power clean and push jerk
04:00-08:00
AMRAP
8 burpees over bar
8 alternating one arm kb swings
08:00-12:00
15-20 clusters/power clusters
12:00-16:00
AMRAP
8 push-ups
12 sit-ups
16:00-20:00
15-20 hang clean and shoulder to OH
20:00-30:00
AMRAP
21 deadlifts
15 wallballs
9 toes to bar
(Use the same weight for the entire workout)
Styrkelyft, Marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Kettlebell
- Uppvärmning
- Teknik
- EMOM
- WOD
Torsdag 24:e
Warm up 10 min
EMOM 12 min
Even: 4-8 strict hanging leg raises
Odd: 4-8 strict HSPU or DB press
7 rounds of (cap at end of class):
12 burpees over bar
9 Front squats
6 OH Squat
Weightlifting
- Warm up
- Clean+Hang power clean+Front squat
- Build up to today’s max in two jerks
- 5×1 Clean liftoff with 3sec. pause (drop bar)+Clean pull
Gymnastik
- EMOM 16 min, brygga med kompis
- Teknik: Handvolt
- Styrka, EMOM 16, E: L-sit i ringar, O: Hollow hold med sit-up + ev. vikt
- Stretch
Fredag 25:e
Warm up 10 min
In teams of two:
For time:
50 Air Squat
60 Box Jump
60 Dips
50 Pullups
100 Lunges
30 Pushups
Rest 1 min, then,
150 Wallballs for time, at the start of each minute, do 2 burpees each