Måndag 20:e
Warm up 10 min
EMOM 12 min
1+1 Power snach + Squat snatch
AMRAP 20 min
8 TTB
10 OHS
12 Burpees over bar
Styrkelyft, Knäböj
- Uppvärmning
- 7x1rep @90-95%
- Kompletteringsset
- Final
Tisdag 21: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)
In 9 min
4-6 sets of 3 clean & jerks
3 rounds of:
AMRAP 4 min
3-3-6-6-9-9-12-12 osv.
Burpees
Wallballs
1 min rest
Weightlifting
*Specialpass*
To prepare for the Open:
Barbell cycling snatch, clean and jerk, thrusters, squat cleans, shoulder to overhead etc
Gymnastik
- EMOM 12 min, Brytningar
- Teknik: Muscle up
- Transistions med band i ringar
- Svingar i räcke/ringar
- Muscle up med pass
- Styrka:, Cirkel:
- Push up med press till hollow hold
- L-sit i paralettes/på lådor
- Statisk front lever i ringar
- Rullande pistols höger ben
- Rullande pistols vänster ben
- Wallclimbs med planka
- Stretch
Mobility
- Balans, core och partnerstretch
Onsdag 22:a
Warm up 10 min
EMOM 12 min
E: 4-8 strict leg raises
O: 4-8 strict pull ups
AMRAP 8 min
5 KB thrusters
10 KB Snatch
15 KB front rack squats
2 min rest
3 rounds for time:
10 pull ups
15 box jumps
Styrkelyft, Bänkpress
- Uppvärmning
- 7x1rep @90-95%
- Kompletteringsset
- Final
Torsdag 23: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)
In 10 min
6-8 sets of 5 light front squats
AMRAP 10 min
8 power cleans
8 TTB
8 burpees over bar
Weightlifting
- Warm up
- 5×2(1+2) Clean & Jerk
- 5×1+2 Clean Pull+hang clean pull
- 6×3 Muscle-snatch
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
- Axlar och bröstrygg
Fredag 24:e
Warm up 10 min
Open 17.1
If you are doing the open tomorrow rest today.