Måndag 30:e
Warm up 10 min
In 10 min
5 sets of 8-10 Front squats
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)
For time (12 min time cap)
90 DU
70 Wallballs
50 Situps
30 KB snatch
10 HSPU
Styrkelyft, Knäböj
- Uppvärmning
- 5x4rep @80-85%
- Kompletteringsset
- Final
Tisdag 31:a
Warm up 10 min
EMOM 10 min
Build to a daily max in close grip split snatch
”Twilight of the Thunder Dwarf”
Buy in: 100 Push-ups, then;
6 rounds for time of:
12 burpees over bar
1 deadlift (220/140 kg)
(Except for the push-ups, you are allowed to work only during the first 30 sec of each minute. Eg. You finish push-ups at 7:43 and your first window of working on the 6 rounds begins. It ends at 8:13. Your next window of work starts 8:43 and ends 9:13 etc. And of course, scale the deadlifts. This workout is dedicated to coach Niklas Björk, hence the weight)
Weightlifting
- Warm up
- Power jerk+Front squat+Jerk
- 4×1 Consecutive clean and jerks
- 2×10 Front squats
Gymnastik
- EMOM 12 min, E: 5st hollow-neutral+5st arch-neutral, O: Handstående
- Teknik: Rondat
- Hjulning på linje
- Rondat med tryck till liggande på mage
- Hjulning till jämfota
- Styrka:, EMOM 12 min, E: Eccentric pull ups, O: Situps med viktplatta (start i hollow)
- Stretch
Mobility
- Balans, core och partnerstretch
Onsdag 1:a
Warm up 10 min
In teams of two
AMRAP 40 min
Max cal row/AB
Buy in:
40 Pullups
10 C&J 40/30
40 Pistols or Airsquats
10 C&J
40 Dips
10 C&J
40 KB-Swing 32/24
10 C&J
40 Back Squats
10 C&J
40 Box jumps
10 C&J
40 Burpees over buddy
Styrkelyft, Bänkpress
- Uppvärmning
- 5x4rep @80-85%
- Kompletteringsset
- Final
Torsdag 2:a
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)
With a running clock:
00:00- 10:00: daily max in squat clean
10:00-15:00
Do 3-4 sets of 2 squat clean @70-80% of your daily max
”16.3”
10 power snatches (35/25 kg)
3 bar muscle-ups/chest to bar/jumping chest to bar
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 12 min, Brygga med hjälp
- Teknik: Muscle up
- Transitions m band i ringar
- Svingar i ringar/räcke
- Muscle up med pass
- Styrka, Cirkel;
- L-sit i paralettes/på lådor
- Push ups i ringar
- Statisk front lever i ringar
- Gunga i hollow hold
- Gunga i arch hold
- Grodhopp
- Stretch
Mobility
- Axlar och bröstrygg
Fredag 3:e
Warm up 10 min
EMOM 12 min
E: 4-8 strict pull-ups
O: 4-8 strict HSPU
4 rounds of
AMRAP 3 min
12/15 cal row/AB
20 Lunges anyhow
15 DL
10 TTB
5 S2OH
Rest 1 min
(Start every round where you ended the last)