Måndag
KB: 24/16kg
RX+ :32/24kg
Stång: 50/35kg
Rx+ 60/42,5kg
For time, TC 50min
”Down and back”
50 Kbswing
45 Deadlift
35 Frontrack lunge
30 Toes to bar
25 Hang power clean
20 Chest to bar
15 OH squat
10 Powersnatch
500m Skierg +500m row + 50 Burpee
Tisdag
A. Teknik
E2M x 5 varv
4 Paus split jerk 30-50%
2sek Pausa i dip.
2 sek paus i receive.
Fokus:
Överkroppen rak
Fötters position och överkropp i fångposition.
B. Main part
EMOM:
Min 0-5
2 CnJ 70-80%
2min rest
Min 7-12
1 CnJ @80-90% 1 RM
C. Styrka
Heavy cleanpull 6×3@110%
D. Metcon
For time, TC 10min
Teams of 2
Divided any How, in any order.
30 sync Burpee
40 Deadlift 100/80/55kg
50 Boxjump
60 cal machine
Onsdag:
A. Styrka
Frontrack lunge:6×4+4 HEAVY
Backsquat 4×15 @40-50%
B. Metcon
4x5min Amrap, Dela gruppen
2min vila mellan varje AMRAP
AMRAP 1.
14 Wallball
14 Gobletsquat 24/16 32/24
14 V-ups
30 D.U
AMRAP 2.
14 Cal row
14 Thruster 20/15kg 30/25kg
14 Boxstep over
30 D.U
C. Postmetcon Core
4×6 Superman
Torsdag:
A. Teknik (12min)
Dela grupp i 2
- Teknik Ropeclimb
- EMOM 6 varv. 5 Double KB swing, 15sek frontrack hold.
B. Styrka (10min)
Superset
Viktade pullups 5×5
Bottoms up press (KB) 5×4+4
B. Main part
EMOM: 4 Varv
0-1 1 Ropeclimb + 8 push ups
1-2 12 DB clean 22,5/15kg
2-3 8 Axelpress 60-70%
3-4 8 strict Toes to bar
4-5 12 Burpee
C. Metcon
For time, TC 6min
20 Pullups
200 D.U
20 Toes to bar
Fredagsfys
A. ”Jackie meets Karen”
2 Rounds for time, TC 16min
500m Row
25 Thrusters 20/15kg
15 Pullups
50 Wallballs
Rest 2min
B. ”
AMRAP30
2 Rounds of:
20 DB Hang Clean n Jerk
50 Double Unders
40-20 Sync. Burpees
100m Run
-THEN-
2 Rounds of:
20 Alt. DB Hang Snatch
100 Double Unders
40-20 Sync. Toes To Bar
100m Run
-THEN-
2 Rounds of
20 Alt. SA Devilspress
150 Double Unders
40-20 Chest To Bar
100m Run
AMRAP UNTIL TC:
50 Partner Wallballs
500m Row
Lördag:
50min rounds for quality
800m Machine (Bike = 1600m)
16 Single arm DB sTOH
400m Run
800m Machine
6 Wallwalk
400m run
800m Machine
2 Ropeclimb
8 HSPU
400m Run
800m Machine
16 T2B
400m run
Söndag:
Deadlift 4×12 rep @60%
Frontsquat 4×8 rep @75%
Benchpress 5*5 med Paus i botten @70-75%
Sälrodd 4x10rep @65%
Hantelrodd 4×6+6
När som helst under passet:
30 toes to ring
30 Ring rollout
B. Metcon
For time, TC 5min
Grace
30 clean n Jerk