Måndag A.) Every 3 min for 15 min 6 Bench press Max rep strict pull-ups B.) Every 3 min for 15 min 3 Power clean 5 Box jumps C.) Core work of coaches choice. Tisdag A.) Back squat: 8-8-6-6-4-4 reps B.) 3 Supersets 10/10 One legged RDL 12 Weighted skier squat B.) AMRAP 10min 14 Alternating DB snatch +
Måndag A.) Push jerk: 3-3-2-2-1-1 reps -Increase weight by feel, working sets start around 70% of 1RM B.) 3 Supersets 10-14 Seesaw seated DB shoulder press 14 Alternating gorilla row 15 V-ups / tuck-ups C.) 5 Rounds for time: 6 Shoulder to overhead 50/35kg 9 Box jump over 60/50cm 16 Overhead lunges 20/15kg plate Tisdag Teamday! For time
Måndag A.) Hang power clean: 3-3-2-2-1-1 reps -Increase weight by feel. B.) “CHIEF” AMRAP 5 Rounds 3 min ON 1 min OFF 3 Power cleans 60/43kg 6 Push-ups 9 Air squats -The total number of rounds at the end counts as your score. After each rest period start where you finished on the round
Måndag A.) Bench press: 7-7-5-5-3-3 reps -Increase weight by feel. B.) 10 Rounds for time of: 5 Burpees over bar 7 Thrusters 43/30kg 10 American Kettlebell swings Tisdag EMOM 30min Min 1: Kcal Row Min 2: Farmers walk 2x32/2x24kg 5m = 1rep Min 3: Double KB front rack step ups 2x16/2x12kg 50cm box Min 4: Toes to
Måndag A.) EMOM 9 Min Min 0-3: 1 power clean + 1 hang power clean + 3 push press Min 4-6: 1 power clean + 1 hang power clean + 2 push press Min 7-9: 1 power clean + 1 hang power clean + 1 push press -Increase weight by
Focus exercise on technique class: Kipping pull-ups Måndag A.) Emom 12min Clean & jerk 1+1 reps -Increase weight by feel, start at 50-60% of 1RM. (Squat clean & split jerk) B.) Tempo back squats: 6-6-4-4-2 reps @30X2 -Increase weight by feel, Start around 65% of 1RM BS. C.) AMRAP 10min 10 Push-ups 15 American
Focus exercise on technique class: Power snatch Måndag A.) 5 Supersets 5 Tempo bench press @32X2 12 Ring rows B.) Reverse flyes: 3x15 reps (Slow and controlled with 1s pause at top of movement) C.) Every third minute for 15min 18 Wall balls 9/6kg 6 Burpee box jump over 60/50cm AMRAP Double unders until
Focus exercise on technique class: Toes to bar Måndag A.) Power clean + push jerk: 3-3-2-2-1-1 reps -Increase weight by feel. B.) 5 Supersets 4 Front squat + 3s negative 5 High box jumps C.) 3 Supersets 8/8 Single leg RDL 20 Split jumps Tisdag A.) Strict press - Work up to a heavy single, then drop
Focus exercise on technique class: Double unders / Rowing Måndag Teamday! 1.6 km Run (Together) 3 Rounds for time (you go I go) 30 Burpee box jump over 60/50cm 30 Toes to bar 30 Hang power clean + push jerk 50/35kg 1.6 km Run (Together) Tisdag A.) 4 Supersets 1-4 Ring muscle-ups / 5 Ring transitions Handstand
Focus exercise on technique class: Clean Måndag A.) Clean + front squat + jerk: 3+3+3 x 2 sets 2+2+2 x 2 sets 1+1+1 x 2 sets -Increase weight by feel, recommended starting weight is around 60% of 1RM Clean & jerk. B.) Romanian deadlift: 3x12 reps C.) In teams of two 12 Min EMOM 8
