Måndag 16:e
Warm up 10 min
”The Cube”
7 rounds of
7 HSPU
7 power cleans
7 shoulder to overhead
7 toes to bar
7 double-unders
7 thrusters
7 pullups
or
”The Huge Cube”
9 rounds of
9 HSPU
9 power cleans
9 shoulder to overhead
9 toes to bar
9 double-unders
9 thrusters
9 pullups
9 pistol squats
9 burpees
(Both workouts have a 45 min time cap)
Styrkelyft, Marklyft
- Uppvärmning
- 3x8rep @65-75%
- Kompletteringsset
- Final
Tisdag 17:e
Warm up 10 min
EMOM 10 min
Work on weakness: DU/skill based gymnastics (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)
EMOM 10 min
Clean+front squat+jerk
21-15-9 (6 min cap)
Burpee box jumps
KB swings
(High box, heavy swings)
Weightlifting
- Warm up
- 5×2 Snatch
- 4×3 Snatch Pull
- 5×3 Front Squat
Gymnastik
- EMOM 12 min, E: Handstående, O: Kip-drill med skivstång
- Teknik: Flickis
- Hoppa bakåt till hollow på upphöjd matta
- Gå ned i brygga med hjälp
- Flickis med pass
- Styrka:, Cirkel:
- Push up med press till hollow hold
- L-sit i paralettes
- Statisk front lever i ringar
- Rullande pistols höger
- Rullande pistols vänster
- Wall climbs med planka
- Stretch
Onsdag 18:e
Warm up 10 min
EMOM 12 min
E: 4-8 strict pull-ups
O: 10-40 sec L-sit
AMRAP 3 min
5-50 DU
15-30 Wallballs
Max toes to bar
2 min vila
AMRAP 3 min
5-50 DU
15-30 Wallballs
Max cal AB
2 min vila
AMRAP 3 min
5-50 DU
15-30 Wallballs
Max cal row
2 min vila
AMRAP 3 min
5-50 DU
15-30 Wallballs
Max push-ups
(Scale the number of DU and WB to make sure you have at least 60 sec on the last exercise)
Styrkelyft, Knäböj
- Uppvärmning
- 4x6rep @75-80%
- Kompletteringsset
- Final
Torsdag 19:e
Warm up 10 min
EMOM 8 min
Work on weakness: DU/skill based gymnastics (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)
Every 90 sec for 9 min
4 Front squats
AMRAP 8 min
4 Chest to bar
10 DB/KB Thrusters
Weightlifting
- Warm up
- 5×1+2 Power clean and jerk
- 5×3 Paused Push Press
- 5×5 Back Squat
Gymnastik
- EMOM 12 min, E: Brygga med fötter på höjd, O: Huvudstående
- Teknik: Handvolt
- Sparka upp hårt mot kompis
- Axelstuds på satsbräda mot vägg
- Sparka upp i handstående och falla över i brygga/handvolt med pass
- Styrka, EMOM 12
- 4-8 stritka leg raises
- 4-8 Push-ups i ringar
- Stretch
Fredag 20:e
Warm up 10 min
EMOM 15 min
First five: 3 tng power snatches
Next five: 2 tng snatches
Last five: 1 snatch
”13.2”
AMRAP 10 min
5 STOH
10 DL
15 Box jumps