Måndag
A) Front squat 1×4 + 3×3
B) Amrap 10
5 Hang power clean 60/42,5
10 Box jump over
15 Hrl push ups
Basic
A.
4 minuter
300m rodd
10 boxkliv
Vila 3 minuter
4 minuter
10 burpees
10 GTOH
Vila 3 minuter
*2 set
B.
Nosebreathing övningar
Tisdag
400 m löpning sedan,
21-15-9 Power snatch 35/25, ttb
9-15-21 Ohs, pullups
30/21 cal
Rx+ 42,5/30
Performance
I lag om 2
Sharing round and meters
300 du’s
2 runds of DT each 50/35
1000m run
2 runds of DT each 60/42,5
1000m row
2 runds of DT each 70/50
150 t2b
2 runds of DT each 80/55
DT= 12 DL, 9 hang power cleans, 6 push jerks
Onsdag
A) Gymnastik
B) Amrap 2 min, 18/12 cal + max push jerk 50/35. 30s vila
C) Amrap 2, 18/12 cal + max Du:s. 30s vila
D) Amrap 2, 18/12 cal + max burpee över rodd. 5 min vila
E) 18/12 cal
20 push jerk 50/35
18/12 cal
100 du:s
18/12 cal
20 Burpee över rodd
Basic
A.
Pushpress
B.
Tabata*3
1.
Squatjumps
Plankan
Vila 2 minuter
2.
Ballslam
Hollow
Vila 2 minuter
3.
Kb-svingar
Superman
Torsdag
A) Press bygg till H4 (heawy 4)
B) 4×4 min 3 min vila
400 m löpning därefter,
Amrap
8 power clean 45% 1RM
8 box jump
Kettlebell
AMRAP 30 min lag om 2
”Magic 24”
Thrusters
Boxjump
T2kb
Burpee
STOH
Swingar
Deadlift
Clean
Row
Snatch
Sit ups
Fredag
A) Emom 10, power clean till front squat
B) Amrap 15
10 alternerande Db hang split snatch 22,5/15, alternera arm
15 knee 2 elbow
20 wallball
Lördag
I lag om 2, 4 Rft
20 synk burpee over barbell
40 wallball
20 deadlift 100/70
400 m löpning
