Veckans teknikövning: Kettlebell snatch Måndag A.) Weighted pull-ups: 4x5 B.) For quality: 21-15-9 reps of Handstand push-ups (Scale Seated DB press) Ring dips (banded regular dips or bench dips) Push-ups (on knees) C.) 3 rounds for time: 400m Run AMRAP pull-ups -You’re score will be your total time and total amount of pull-ups. Timecap 12min. Tisdag A.) Hang
Måndag A.) Hang snatch: 2 reps 7 set -Working sets start at 70% of 1RM snatch, aim for a heavy double. B.) Alt Barbell lunges backwards: 4x10 -Go heavy! C.) 3 supersets 12 Skier squats 12 Double front rack KB squat Tisdag A.) Push jerk: 3-3-2-2-1-1 reps -Go heavy! B.) Dumbbell rows 4x10/10 reps C.) 3km Run Timecap:
Måndag A.) 4 set 1-5 Kipping ring muscle-ups / 3 ring transitions 15-20s Hollow hold B.) 3 set 3-5 False grip ring pull-ups / 8 False grip ring row 12 V-ups / 15 tuck ups C.) 18min AMRAP 400m Löpning 10 Pull-ups 12 Handstand push-ups / push ups 15 Box jumps 60/50cm Tisdag A.) Clean: 2 reps 7sets -Working
Måndag A.) Power snatch + overhead squat: 7 set 1+1 reps B.) 5 rounds for time 10 Front squats 50/35kg 12 Push ups 15 American Kettlebell Swings 24/16kg Timecap: 14min Tisdag A.) 3 sets 1-2 Rope climbs Handstand walk/ 15-20s Handstand B.) 3 sets 3-10 Supinated strict pull-ups 10-20s Ring support C.) Amrap 3 rounds Min 1: Row kcals Min 2:
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
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 30 Måndag A.) Strict Press: 10-8-6-4-2-15 Reps Increase weight when the reps decrease. B.) 15min AMRAP 10 Burpees 10 Pull-ups 30 Air Squats 30 Double unders / 60 Single unders Tisdag A.) Back Squat: 6-6-4-4-2-2 Reps Increase weight when the reps decrease. B.) Romanian deadlift: 4x12 reps -Weight should be around 50-60% of your 1RM deadlift. C.) Bulgarian
Måndag A.) Deadlift: 5x5 reps -Working weight should start around 70% of 1RM, go heavier for every set. B.) 4 sets 5 Weighted pull-ups 8/8 Bulgarian split squat C.) 3 sets 12 Barbell rows 15 Band pull-aparts Tisdag A.) Push press: 5-5-5-5-5 reps +8/8 DB rows after every set PP B.) AMRAP 15min 18 Wall balls 14 Dumbbell Snatch
Måndag Teamday! For time: 3 Rounds 20 Toes to bar 20 power snatch 43/30kg When you're done with all three rounds move on to… 3 Rounds 12 Thrusters 50/35kg 100 Double Unders / 200 Single unders When you’re done with att three rounds move on to….. 3 Rounds 800/700m Row 20 Power cleans 60/43kg Tisdag A.) Back squat: 6x6 reps -Working
Måndag A.) Emom 10min 2 Power snatch + 1 Overhead squat with 2s pause at bottom. - Choose weight by feel, aim for a heavy set of two at the end om the emom. B.) Front squat: Work up to a heavy double for the day. C.) 5 Rounds for
