Måndag 6:e
Warm up 10 min
EMOM 12 min
Even: 4-8 strict leg raises
Odd: 4-8 strict HSPU
3 rounds of:
AMRAP 5 min
4 C2B/pull ups
6 KB thrusters
8 TTB
10 KB box step up
1 min rest
Styrkelyft, Marklyft
- Uppvärmning
- 5x4rep @80-85%
- Kompletteringsset
- Final
Tisdag 7:e
Warm up 10 min
In 12 min:
Complete 6-8 set of 3 front squat with a 3 sec pause in bottom
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)
AMRAP 7 min
6 Hang clean
5 Front squat
4 Shoulder to OH
Weightlifting
- Warm up
- 6×1 Snatch
- 4×3 Snatch Pull
- 5×3 Front Squat
Gymnastik
- EMOM 12 min, Brytningar
- Teknik: Muscle up
- Transitions m band i ringar
- Svingar i ringar/räcke
- Muscle up med pass
- Styrka, Cirkel;
- Push up med till till hollow hold
- L-sit i paralettes/lådor
- Statisk front lever i ringar
- Rullande pistols höger ben
- Rullande pistols vänster ben
- Wallclimbs med planka
- Stretch
Mobility
- Höfter och anklar
Onsdag 8:e
Warm up 10 min
EMOM 10 min
1 clean+3 jerks
AMRAP 10 min
10 pull-ups
20 push-ups
30 sit-ups
40 squats
2 min rest
AMRAP 10 min
5 Power cleans
10 Toes to bar
15 Wallballs
Styrkelyft, Knäböj
- Uppvärmning
- 6x2rep @85-90%
- Kompletteringsset
- Final
Torsdag 9:e
Warm up 10 min
“The Seven”
7 rounds for time of
7 HSPU
7 thrusters (60/40kg)
7 knees-to-elbows
7 deadlifts(110/75kg)
7 burpees
7 KB-svingar(32/20kg)
7 pull-ups
Time cap 40 min
Weightlifting
- Warm up
- 5×1+2 Jerk balance+split jerk
- 5×3 Paused Push Press
- 4×5 Back Squat
Gymnastik
- EMOM 12 min, E: Handstående, O: 2-4 kullerbyttor mot volt
- Teknik: Rondat
- Hjulning på linje
- Rondat med tryck till liggande på mage
- Hjulning till jämfota
- Styrka:, EMOM 12 min, E: L-sit 20-30s, O: 3-6 strikta leg raises
- Stretch
Mobility
- Balans, core och partnerstretch
Fredag 10: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
1 power snatch+2 OHS
”Open 12.1”
Complete as many reps as possible in 7 minutes of target burpees (15 cm above max reach)