Vecka 32

Måndag: 

For time, TC 50min: 

Chipper, down and up: 

25 Wallball

25 Toes To Bar 

25 Deadlift 50/35

25 KB swing 24/16kg

25 Burpees

25 Hang power clean 50/35

25 Cal Row

25 Pushpress 50/35

25 KB Snatch

125 D.U

800m run 

 

Tisdag

A. Stabilitet

EMOM 3 varv: 

Min 1: 4+4 Buttoms up press 

Min 2: 2+2 TGU 

Min 3: 4+4 KB wind mill 

B. Styrka (14min) 

Behind neck jerk 

6x4rep @40-65%

C. Main part 

EMOM14 

Min 0-6

1 Clean 

2 Jerk 

60-75% 

Min 7-14
1 Clean n Jerk 

75-90% 

D. Metcon

”Running DT”

5 Rounds for time, TC 12min 

200m Run 

9 Hang power clean 

6 STOH 

Rx: 70/50
Rx+ 80/60

 

Onsdag: 

A. Styrka (24min)
Backsquat 

10rep @40%

10rep @50% 

10rep@60%

Paused Backsquat 

4×5@70-75%

Romanien Deadlift 

4×8 @40-50% 1 RM Deadlift

B. Main part (12min)
EMOM x 3 rounds  

Min 1: 10-15 Wallball 

Min 2: 7-10 Thrusters 

Min 3: 6-10 Strict T2B

C. Metcon: 

2 Rounds for time, TC 10min
400m Run 

3 BMU 

6 Squatclean @60% 1RM 

12 HSPU

 

Torsdag: 

A. Teknik (10min)

Kipping Bar MU
Skalning: Kipping C2b, Kipping Pullup

För avancerade: 

E90sek:  5rounds 

8 CTB 

4 BMU 

B. Main part

EMOM 30min 

Min 1 6-12 Strict pullup

Min 2 10 burpee + 5 Pushups 

Min 3 4 Strict press+ 3 pushpress + 2 pushjerk @40% 1Rm jerk 

Min 4 4 TGU 

Min 5 3-5 Musclesnatch stång 

Min 6 8-12 Bent over row

C. Post EMOM Core:  8min 

Tabata x 4 varv 20Sec jobb / 10sec rest 

Hollow rock 

Hollow hold 

Arch hold 

 

Fredag:

 

On A Running Clock:

A. For time, TC 35min (00:00-35:00)

200m Run 

50 Double Unders

+ en övning / varv

20 KB Swing 24/16kg

20 Goblet Box Step Over 

20 Burpees 

20 Toes To Bar 

20 Thrusters 40/30kg (RX+ 50/35kg) 

20 Powersnatch 40/30kg (RX+ 50/35kg)

2min rest 

B. AMRAP13 (37:00-50:00)

1,2,3 … 

Chest To Bar (RX+ B.MU) 

Wallwalks 

10, 20, 30… 

Cal Machine 

 

Lördag: 

7min per station, for quality 

Station 1: 

500m row 

2wallwalks 

1 Ropeclimb 

Station 2: 

800-1000m run 

30 Boxstep ups 

Station 3: 

3min Assaultbike / bikerg

5 Strict pullup

5 Däckvält 

Station 4: 

5 min Skierg 

2 min D.U 

 

Söndag:  

Bänkpress 6×3 @85%
Axelpress 5×5 75-80%
Hantelrodd 4×8+8

Sälrodd 4×10

Bicepscurl 4×8

När som helst under passet: 

10 Däckvält 

20 GHD

40 Hollow rock 

Metcon: AMRAP 8min 

10 Lunge 50/35kg 

20 Hollow rock 

Crossfit Karlstad