Title Image

Author: admin

Vecka 33

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

Vecka 32

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

Vecka 31

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

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

Vecka 29

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