Måndag 19:e
Warm up 10 min
On a running clock:
00:00-06:00
6-10 sets of 2 power snatches
06:00-12:00
6-10 sets of 2 squat snatches
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)
7 min AMRAP
1-2-3-4-5-6..
Burpees
Wallballs
Styrkelyft, Knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 20:e
Warm up 10 min
”Holy Hundreds”
In teams of two, for time
100 DU
100 KB-swings (24/16)
100 Box jumps
100 Pullups/Ring row
100 Forward lunges
100 Thrusters (40/30)
100 T2B/Knee raises
100 Pushups
100 Hang Power clean (40/30)
100 Burpees
Time cap 45 min. If you finish before Time Cap:
AMRAP Sibling-WB-situps
Weightlifting
- Warm up
- High hang snatch
- Snatch 10×1 at medium heavy weight
- 4×4 OH’s
Onsdag 21:a
Warm up 10 min
EMOM 12 min
Even: 4-8 sitting leg lifts/L-sit lifts
Odd: 4-8 strict pull-ups
In teams of two
4 min AMRAP
10 hang snatches
10 burpee box jumps
1 min rest
4 min AMRAP
10 hang snatches
10 HSPU
1 min rest
4 min AMRAP
10 hang snatches
10 shoulder to overhead
1 min rest
4 min AMRAP
10 hang snatches
10 goblet squats
(Optional: Increase weight on the snatches each AMRAP)
Styrkelyft, Bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Torsdag 22:a
Warm up 10 min
On a running clock
00:00-10:00
Build to todays 3RM jerk anyhow (starting from ground)
10:00-18:00
EMOM 3-6 push press
4 rounds of:
Max unbroken Clusters
16 pistols/backward lunges (optional with KB)
15-30 Wallballs
Each round is 3 minutes. If you are done before time cap, rest until next round.
Weightlifting
- Warm up
- Clean pull+Clean+Jerk
- Build up to today’s max Power clean+Clean
- 4×4 Paused front squats
Fredag 23:e
Warm up 10 min
In 12 min
6-8×10 Backward weighted lunges anyhow
EMOM 6 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)
5 rounds
1 min max cal AB/row
1:30 rest