Veckans teknikövning: Double unders Måndag A.) Overhead squat with 3s paus at bottom: 4x3 reps (light weight) B.) Snatch: 4-4-3-3-2-2-1-1 Increase weight for every set, start at around 60% of your 1RM snatch. C.) Amrap 8min: 3-6-9-12-15… reps of Burpee box jump 60/50cm 14 DB snatch 22/16kg (RX +32/22kg) -Increase the amount of BBJ...
Veckans teknikövning: Thruster Måndag Teamday! 3 Rounds for time: 60 Wall balls 9/6kg 50 Burpee over bar 40 Deadlift 80/55kg 30 Handstand push-ups 20 Pull-ups Timecap: 35min Tisdag A.) Back squat: 5-5-3-3-2-2 reps -Increase weight for every set. B.) 3 supersets 6/6 One legged deadlift 12 Split jumps C.) Weighted walking lunges 4x14 reps Onsdag A.) Bench press: 5x5 reps -Working sets start at...
Veckans teknikövning: Overhead squat Måndag A.) Power snatch: 3-3-2-2-1-1 reps -increase weight by feel. B.) Back squat: 5x3 reps 70-90%of 1RM C.) Bulgarian split squat: 3x8/8 -Go heavy! Tisdag A.) 4 supersets 3-5 Weighted pull-ups 12 V-ups B.) 3 Supersets 6-10 Strict toes to bar 12 Ring rows C.) Amrap 12min 50 Double unders / 100 single unders 20 Sit-ups 18 American...
Veckans teknikövning: Split jerk Måndag A.) Deadlift: 10-8-6-4-2 reps -Increase weight for every set. B.) Romanian deadlift: 3x12 reps -Use 50% of todays heaviest DL set, the weight should feel light. C.) 3 Rounds not for time 10 Double front rack KB squats 10 Unweighted hip thrusts 12 Split jumps (Jump as high as...
Veckans teknikövning: Kettlebell snatch Måndag A.) Weighted pull-ups: 4x5 B.) For quality: 21-15-9 reps of Handstand push-ups (Scale Seated DB press) Ring dips (banded regular dips or bench dips) Push-ups (on knees) C.) 3 rounds for time: 400m Run AMRAP pull-ups -You’re score will be your total time and total amount of pull-ups. Timecap 12min. Tisdag A.) Hang...
Måndag A.) Hang snatch: 2 reps 7 set -Working sets start at 70% of 1RM snatch, aim for a heavy double. B.) Alt Barbell lunges backwards: 4x10 -Go heavy! C.) 3 supersets 12 Skier squats 12 Double front rack KB squat Tisdag A.) Push jerk: 3-3-2-2-1-1 reps -Go heavy! B.) Dumbbell rows 4x10/10 reps C.) 3km Run Timecap:...
Måndag A.) 4 set 1-5 Kipping ring muscle-ups / 3 ring transitions 15-20s Hollow hold B.) 3 set 3-5 False grip ring pull-ups / 8 False grip ring row 12 V-ups / 15 tuck ups C.) 18min AMRAP 400m Löpning 10 Pull-ups 12 Handstand push-ups / push ups 15 Box jumps 60/50cm Tisdag A.) Clean: 2 reps 7sets -Working...
Måndag A.) Power snatch + overhead squat: 7 set 1+1 reps B.) 5 rounds for time 10 Front squats 50/35kg 12 Push ups 15 American Kettlebell Swings 24/16kg Timecap: 14min Tisdag A.) 3 sets 1-2 Rope climbs Handstand walk/ 15-20s Handstand B.) 3 sets 3-10 Supinated strict pull-ups 10-20s Ring support C.) Amrap 3 rounds Min 1: Row kcals Min 2:...
Måndag Teamday! For time 50 kcal row - 40 Burpee box jumps 60/50cm 50 kcal row - 40 Power cleans 60/43kg 50 kcal row - 40 Toes to bar 50 kcal row - 40 Front squats 60/43kg 50 kcal row - 40 Burpees over bar Timecap: 30min Tisdag A.) Press: 4-4-6-6-8-8 reps B.) Emom 10min 1 Press...
Måndag A.) 5 Supersets 6 Deadlifts 75-80% of 1RM 12-16 Standing alternating kettlebell press. B.) Amrap 12min 6/6 Single arm devils press 22/16kg 14 Box jump overs 60/50cm 20 DB Front rack lunges 22/16kg 25 Sit-ups Tisdag A.) 5 sets 6 Weighted dips 10 Barbell rows B.) For time 50 Kcal row 50 American kettlebell swings 24/16kg 50 Push-ups 50 Goblet squats...