Måndag Strength + Conditioning A.) 5 superset 3-5 Weighted pull-ups 5-8 Weighted push-ups B.) In teams of two 5 Rounds for time 20 Push press 43/30kg 30 American Kettlebell swings 24/16kg 60 Air squats -Timecap 20min, split the reps as you want. Tisdag Gymnastics A.) 4 Rounds not for time 2-8m Handstand walk / 20-30s Handstand / 1-2 Wall
Veckans Teknikövning: Clean & jerk. Måndag Gymnastic + Conditioning A.) Emom 20min 1: 1-3 Muscle-ups (Rings or Bar) / Band assisted bar muscle-ups / Ring transitions. 2: Handstand walk for distance / 1-2 Wall climbs. 3: 10-16 Diagonal v-ups. 4: 20/20 One legged glute bridge on bench. B.) Not for time 3 Rounds 8/6 Strict
Veckans Teknikövning: Snatch. Måndag Strength + Conditioning A.) Back squat: Work up to a heavy triple. -Aim for a weight that's around 90% of your 1RM, Timecap 16min. B.) Amrap 20min 6/4 Strict pull-ups (RX+ Strict C2B) 12 Box jump over 60/50cm 8 Handstand push-ups (RX+ Strict HSPU) 16 American kettlebell swings 24/16kg Tisdag A.) Overhead
Veckans Teknikövning: Toes to bar. Måndag Strength + conditioning A.) Power snatch + Overhead squat: 7 x 2+1 reps -Aim for a heavy top set or work on technique at a moderate weight. Timecap 14min. B.) Back squat: Work up to a heavy set of 5. Timecap: 15min C.) 3 rounds for
Veckans Teknikövning: Hang power clean. Måndag Gymnastic strength + conditioning A.) Weighted Dips : 12-9-6-3-12 reps B.) 15min AMRAP 200m Run 10 Handstand push-ups 30 Air squats Tisdag Conditioning A.) Every 3 min for 15min 25/20 Kcal row - Max burpee to plate until min 2. B.) Every 3 min for 15min. Amrap for 2min 7 DB Thrusters 2x22/2x16kg 10
Veckans Teknikövning: Ring muscle-ups. Måndag Strength + conditioning A.) Deadlift: Work up to a heavy triple. B.) Every second minute for 12min 10 Deadlifts @65% of today's triple. 7 Burpee box jumps 60/50cm C.) 3 sets 16 Walking DB/KB lunges 6 Partner hamstring Tisdag Gymnastics + Conditioning A.) For quality 40 Handstand push-ups (kipping or strict) Do 50 Double
Veckans Teknikövning: Push jerk. Måndag Strength A.) Push press: 10-8-6-4-2 reps -Increase weight for every set. B.) 3 Sets 12 Alternating KB/DB press Max rep Strict pull-ups C.) 30-20-10 Reps not for time Ring rows Push-ups Bicep curls Barbell Bench dips Tisdag Strength + Conditioning A.) Squat clean: Work up to a heavy single during 12min. A.2) Do 30 reps for
Veckans Teknikövning: Snatch. Måndag Strength + Conditioning A.) Overhead squat: Work up to a heavy double. -Timecap 12min B.) Back squat: 70%x5 - 80%x4x2 - 85%x3x2 C.) 3 Rounds for time: 30 One arm front rack dumbbell lunges 22/16kg 20 Toes to bar / Kipping knee raises 10 Alternating one arm devils press 22/16kg Tisdag Gymnastics
Veckans Teknikövning: Kipping toes to bar. Måndag Conditioning TEAMDAY! Finnish as fast as possible in teams of two: 1000m Run - 100 Wall balls 9/6kg 800m Run - 80 WB 600m Run - 60 WB 400m Run - 40 WB 200m Run - 20 WB -Timecap 31min, run together and split the WB’s as you
Veckans Teknikövning: Squat Clean. Måndag Strength A.) Power snatch: 7 set 3-1 reps -Aim for a heavy single if you feel capable, or just work on technique. B.) Back Squat: Work up to a heavy single. Back off sets: 85%x3x3 (% of HS) C.) 3-4 sets 5 Strict press 12 Ring rows 8/8 Bulgarian split
