Måndag A.) 4 set 4-8 Strict handstand push-ups / Seated DB press 5-10 Strict toes to bar B.) 3 set 8-12 Ring push-ups 10 Table Rockers C.) 5 Rounds not for time 6 Strict supinated c2b pull-ups/ Pull-ups 15 V-ups / tuck-ups 8 Pike push-up / push-up 20s hollow hold Tisdag A.) Clean + Front Squat +
Måndag A.) Deadlift: Jobba upp till en tung 3a gör sedan 3x5 reps @80% av den tunga 3an. B.) Emom 8min Min 1: 7/7 Bulgarian split squat Min 2: 12-15 V-ups / tuck-ups C.) 3 varv på tid: 40 Air Squat 30 Kettlebell swings 24/16kg 20 Diagonala v-ups 10 Burpee box jumps 60/50cm 14min Timecap Tisdag A.)
Måndag A.) Back squat: 6x6 reps -Working sets start at 70% of 1RM, increase weight from there by feel. B.) Barbell backwards lunge: 4x12 reps (6 reps per leg) C.) 3 Superset 45-60s Jägarvila 20 Split jumps Tisdag A.) Strict pull-ups: 12-9-6-3 reps -Use weight is possible. B.) Barbell rows: 4x8 reps -Go heavy! C.) Amrap 10min 30
Måndag A.) Weighted Dips : 12-9-6-3-12 reps B.) 15min AMRAP 10 Box jumps 60/50cm 10 Handstand push-ups 30 Russian Kettlebell swings 24/16kg 30 Air squats Tisdag 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 Pull-ups BASIC A.) 5 Supersets 8
Måndag Teamday! På tid: 80 Kcal Row 80 Shoulder to overhead 50/35kg 70 Burpee over bar 70 DB snatch 22/16kg 60 Pull-ups 60 Deadlift 80/55kg 200 Double unders / 400 Single unders Timecap: 30min Tisdag A.) Back squat: 6-6-4-4-2 reps -Öka vikten för varje set. B.) Romanian deadlift: 3x10 reps C.) 4 set 5 Seated box jumps 16 Split jumps BASIC A.) Back Squat:
Måndag A.) Deadlift: 5x5 reps -Working weight should start around 70% of 1RM, go heavier for every set. B.) 4 sets 5 Weighted pull-ups 8/8 Bulgarian split squat C.) 3 sets 12 Barbell rows 15 Band pull-aparts Tisdag A.) AMRAP 15min 500m Row 20 American kettlebell swings 24/16kg 20 Wall balls 9/6kg B.) AMRAP 15min 20 Burpees over plate 20 DB
Måndag A.) Push press: 5-5-5-3-3 reps Start around 70% of 1RM and increase by feel. B.) 3 Supersets 10/10 DB rows 15 Lateral raises C.) 21-15-9 reps of: Box jump over 60/50cm Overhead squats 35/25kg cash out: 21 burpees over bar Tisdag A.) 5 Supersets 3 Deadlifts 5 High box jumps -Increase weight by feel on the DL’s, start
Måndag A.) Snatch warm-up Snatch pull + Power snatch + Overhead squat: 4 sets 2+2+2 reps -Empty barbell up to 30-35kg B.) Emom 9min: 0-3 min: 3 Snatch 4-6 min: 2 Snatch 7-9 min: 1 Snatch -Increase weight by feel anytime you want, working sets should start around 50-60% of max snatch C.) Every
Måndag A.) 5 Superset 6 Strict barbell shoulder press 8 Seal rows B.) 3 Supersets 8-12 DB bench press 12 Ring rows C.) 3 Rounds not for time: 15 Lateral raises 15 Barbell high pulls 15 Reverse flyes Tisdag A.) Power clean + front squat + jerk anyhow 3+3+3 reps x 2 set 2+2+2 reps x 2 set 1+1+1 reps
Måndag A.) Deadlift: 5 x 5 reps -Working sets start around 70% of 1RM, increase weight by feel. B.) 3 Supersets 8 Tempo barbell strict press @3030 10 High pulls with KB + 2s pause at the top C.) 3 Rounds not for time 10 DB tricep extension behind neck 15 Bandes push-down 20
