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#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

Vecka 21

Veckans Teknikövning: Ring muscle-up      Måndag A.) Snatch: 3-3-2-2-1-1 reps  -Increase weight by feel, if you just want to work on technique do 3 reps for every set.  Timecap 12min   B.) Front squat: Work up to a heavy single for the day. Timecap 15min   C.) 15 - 12 - 9 reps for time:  Snatch

Vecka 19

Veckans Teknikövning: Kettlebell Snatch and Clean & jerk   Måndag Teamday! 5 Rounds for time: 50 kcal Row 40 Air squats 30 Push-ups 20 Pull-ups 10 Burpee box jump over 60/50cm Timecap 35min:   Tisdag A.) Back squat: 5x5 reps -Working sets start at 70% of 1RM BS. B.) AMRAP 15min 600m Run 12 Toes to bar 6 Clusters 50/35kg   Onsdag A.) 5 Supersets 3 Power

Vecka 19

Veckans Teknikövning: Clean & jerk   Måndag A.) Tempo front squats @30X2 : 5-5-3-3-2 reps -Increase weight by feel, working sets starts at 70% of 1RM   B.) 3 Supersets 5 High box jumps 12 Banded russian kettlebell swings   C.) For time 75 Power cleans 300 Double unders RX 60/43kg Scaled 43/30kg Time cap: 15min   Tisdag A.) Push jerk: 3-3-2-2-1-1 reps -Increase

Vecka 18

  Veckans Teknikövning: Handstand   Måndag A.) Front Squat: 5x5 reps -Working sets start at 70% of 1RM B.) Romanian Deadlift: 3x12 reps C.) 3 Supersets 14 Walking lunges (Use DB’s or KB’s for load) 12 Skier squat (No extension at top of movement) 40s Wall Sit   Tisdag For time: 4 Rounds 5 Bar muscle-ups / 8 CTB /

Vecka 17

Veckans Teknikövning: Snatch      Måndag A.) EMOM 15min Min 1: Kcal Assault bike  Min 2: Devils press 2x16/2x12,5kg Min 3: Shuttle Runs (5m=1Rep) Min 4: Air squats Min 5: Rest   B.) EMOM 15min Min 1: Kcal Ski erg Min 2: Kcal Bike Erg Min 3: Burpees Min 4: Sandbag hold 65/45kg Min 5: Rest   Tisdag A.) Power snatch: 3-3-2-2-1-1 reps  -Increase weight

Vecka 16

Veckans Teknikövning: Split jerk      Måndag A.) Bench press: 12-9-6-3-1 reps  -Working sets start around 65-70% of 1RM   B.) 4 Supersets 5 Weighted supinated pull-ups 6-10 Weighted push-ups   C.) 3x10-15 Dumbbell skull crusher     Tisdag A.) Clean: 3-3-2-2-1-1 reps  -Increase weight by feel, start around 70% of 1RM.   B.) Back Squat: 4x5 reps -Working sets start at 80% of

Vecka 15

Veckans Teknikövning: Kipping pull-ups      Måndag A.) Power snatch + Overhead squat: 7 set 1+1 reps   -Working sets start at 60% of 1RM power snatch, increase weight by feel   B.) Front squat: 5-5-5-3-3 reps  -Working sets start at 70% of 1RM snatch    C.) Amrap 8min 15 Box jumps 60/50cm 15 Push - ups 6/6