Måndag 12:e
Warm up 10 min
EMOM 14 min
E: 4-8 tng Power snatch
O: 5-15 toes to bar/hanging leg raises
EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/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
9 Deadlifts
12 Hand release push-ups
15 Box jumps
Styrkelyft, Bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 13:e
Warm up 10 min
Luciafirande med 12 days to Christmas
1 – Snatch (40/30)
2 – HSPU/Armhävningar
3 – Ring dips/dips mot låda
4 – Pistols (2 per ben)/Airsquats
5 – T2B/LR
6 – C&J (40/30)
7 – Hand release burpee boxjump
8 – STOH (40/30)
9 –PU/Ringrodd
10 – WB (10/6)
11 – KB-snatch/KB-sving (24/16)
12 – Thrusters (40/30)
Weightlifting
- Warm up
- Power clean+Two push press
- Build up to today’s max C&J
- 4×4 Clean pulls
Gymnastik, terminsavslutning!
- EMOM 16 min, handstående
- Teknik: Front roll i ringar
- Styrka, EMOM 12 min, E: Beat swings 12 st, O: Eccentric pull-ups
- Stretch
Onsdag 14:e
Warm up 10 min
EMOM 12 min
E: 4-8 Strict HSPU/DB press
O: 4-8 Strict pull-ups/ring row
In teams of two:
6 min AMRAP
15/12 cal AB
Max goblet squats
1 min rest
6 min AMRAP
15/12 cal row
Max box jumps
1 min rest
6 min AMRAP
20-100 DU
Max DB snatch/ground to OH
(One person completes the AB/row/DU while the other max out reps of the other exercise, then switch)
Styrkelyft, Marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Kettlebell
- Uppvärmning
- Teknik
- Styrka
- WOD
- Avslut
Torsdag 15:e
Warm up 10 min
EMOM 12 min
Work on weakness: Double-unders/kipping gymnastics/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)
In 12 min
Front squat 5-5-4-4-3-3-3
8 min EMOM
E: 12-20 unbroken shoulder to overhead
O: 8-20 unbroken ring rows
Weightlifting
- Warm up
- Three position snatch
- Build up to today’s max snatch
- 4×4 Snatch grip deadlifts
Fredag 16:e
Warm up 10 min
4 min
35 toes to bar
5-50 DU
Amrap squat clean
rest 1 min
4 min
28 toes to bar
5-50 DU
Amrap squat cleans
1 min rest
4 min
20 toes to bar
5-50 DU
Amrap squat cleans
rest 3 min
4 min
35 burpees over bar
5-50 DU
Amrap power snatch
rest 1 min
4 min
28 burpees over bar
5-50 DU
Amrap power snatch
rest 1 min
4 min
20 burpees over bar
5-50 DU
Amrap power snatch
(Optional: increase weight on the bar for each round of the two separate ladders)