Focus exercise on technique class: Clean Måndag A.) Bench press: 5x5 -Working sets start at 70% of 1RM increase weight by feel. B.) 3 supersets 10/10 DB rows 15 Band pull apparts C.) 5 Rounds for time: 20 Dumbbell snatch 22/16kg 10 Burpee box jump 60/50cm Tisdag A.) 8 Min Amrap 200m Run 20 Wall balls 9/6kg B.) 8
Focus on technique class: Handstand push-ups Måndag A.) Squat Clean: 5-4-3-2-1 reps -Increase weight for every set start around 60% of 1RM. B.) Back squat: 4x5 reps -Working sets start at 70% increase weight by feel. C.) Hip Thrusts on bench: 3x12 reps Tisdag A.) Push press: 5-5-5-3-3 reps Start around 70% of 1RM
Måndag Teamday! A.) AMRAP 25min 20 Handstand push-ups 30 Toes to bar 50 Walking overhead lunges 9/6kg (medball) 80 Double unders -One team member starts to run 200m while the other one starts completing the reps. When team member 1 finishes the run switch team member. The team member who started with
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
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
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
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
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
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
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
