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Vecka 30

Måndag A.) Power clean & push jerk: 3-3-2-2-1-1 reps  -Increase weight by feel, start around 60% of 1RM.   B.) Front squat: 5 x 3 reps  -Working sets start at 70% of 1RM   C.) Amrap 9 min 20 American kettlebell swings 24/16kg 15 Split jumps  10 Push-ups  5 Burpee to plate 20kg    Tisdag      Amrap 20min    200m Run 10 Handstand

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Måndag Teamday!   For time in pairs of two:   5 Rounds (You go i go) 500m Run 25 Handstand push-ups   Straight into….   3 Rounds for time (You go i go) 30 Burpee box jump over 60/50cm 30 Hang power cleans 50/35kg 30 Front squat 50/35kg   Straight into…   (you go i go, do the 200m run together) 120 Wall balls

Vecka 28

Måndag A.) 3 Superset 12 Weighted skier squat (use DB or KB) 12 Split jumps (Jump as high as possible)   B.) Back Squat: 4x8 Reps  -Start light around 60% and increase by feel.   C.) Hip Thrust on bench: 3x12 Reps   Tisdag      A.) “CINDY”   Amrap 20 Min   5 Pull-ups 10 Push-ups 15 Air squats    Onsdag  A.) EMOM 10min Min 1: Kcal

Vecka 27

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

Vecka 26

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

Vecka 25

Veckans Teknikövning: Kipping Handstand push-ups       Måndag A.) Pause Back squat: 5 x 3 reps  -Pause for 3 seconds at the bottom of the squat. Working sets start around 70% of 1 RM increase weight by feel.   B.) Bulgarian split squat: 3 x 8/8 reps    C.) 3 Rounds for time: 30 Wallballs

Vecka 24

Veckans Teknikövning: Clean      Måndag A.) Amrap 8 Min 200m Run 3 Ring muscle-ups   B.) Amrap 8 Min 350/300m Row 5 Ground to overhead 60/43kg   C.) Amrap 8 Min 6 Devils press 2x16/2x12,5kg  18 Wall balls 9/6kg    Tisdag A.) Bench press: 10-8-6-4-2 reps  -increase weight for every set.   B.) 3 Supersets 12 Räckhäv 15 Band pull apparts   C.) Amrap 9 min 8 Toes to

NYHET! INDIVIDANPASSAD GRUPPTRÄNING FÖR 65+

#gallery-1 { margin: auto; } #gallery-1 .gallery-item { float: left; margin-top: 10px; text-align: center; width: 50%; } #gallery-1 img { border: 2px solid #cfcfcf; } #gallery-1 .gallery-caption { margin-left: 0; } /* see gallery_shortcode() in wp-includes/media.php */   Funktionell styrka & Gympa/fys - bli starkare, rörligare och mer stabil i kroppen! Måndagar 09.00-09.55 - Gympa/Fys (Vasastan) Tisdagar 09.00-09.55 - Funktionell Styrka & Rörlighet

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Veckans Teknikövning: Toes To bar      Måndag A.1) Back Squat: Work up to a heavy single   A.2) Back squat: 80% x 4 x 3 reps (percentage of today's single)   B.) Bulgarian split squat: 3 x 8/8 reps    C.) AMRAP 15min 200m Run 30 Double unders 20 Wall balls 9/6kg      Tisdag A.) Touch and go power snatch:

Vecka 22

Veckans Teknikövning: Snatch      Måndag A.) Power clean + push press: 1+5 - 1+4 - 1+3 - 1+2 - 1+1 -Increase weight by feel.   B.) 3 Supersets  Amrap strict pull-ups  8-12 Dumbbell bench press    C.) 3 Rounds not for time: 20 Jumping pull-ups 20 Bench dips 15 Barbell curls 15 Banded tricep extensions   Tisdag A.) Deadlift: Work up to