Programmering v 45
Måndag:
A/ AMRAP 3 min
20 cal row
30 wb
20 t2b (Knee raises K/T)
20 pull-ups ( ring row K/T)
30 burpees
20 sto 50/35 (push-press K/T)
rest 60 sec
AMRAP 6 min
start from 20 cal row again….
rest 2 min
for time:
start from 20 cal row….
Tisdag:
A/ E2M x 6
1 front squat + 1 jerk @90-100% 1 rm ( 2 front squat + 2 strict press k/T)
B/3 set of
5/5 single deadlift
ran
6-8 gluteham raises
ran
6-8/6-8 KB croc row
ran
Onsdag:
A/alt emotm for 8 min
a1. 3-6 strict c2b
a2. 16-20 wall runs or static hs hold 20-40 sec
B/ e5m x 5
500 m row-500 m skierg-1,2 AB
30 DU
12 burpee bj over
Torsdag:
A/ deadlift
1. x3 40%
2. x3 50%
3. x2 60%
4. x1 70%
5. x1 80%
6. x1 90%
B/ E2M x 9
b1. 10 bamboo press
b2. 8-10 barbell row
b3. 10-12 ring push-ups
Fredag:
Teamfriday
for time: 21-15-9
thruster 60/40
clean & jerk
squat snatch/ power snatch +Ohs
(Kids/Teens: 2 rounds each with perfect movements of:
6 thrusters 5-10 kg
6 hangclean and press
6 Ohs)
Rest 3 min, then
HELEN 6 rounds ( one round each)
500 m row or 1,2 AB
21 KBS ( rkbs K/T)
12 Pull-ups (ring-row K/T)
rest 3 min, then
for time:
50 pistols/step-up to high boxes 70/60 ( box step-ups K/T)
40 box-jump
30 hspu/hr push-ups (hr push-ups K/T)
10 MU/burpee c2b ( burpee to target K/T)
Lördag:
A/ otm 5 min
2 clean @75 % ( hang clean K/T @heavy as form allowed)
B/ otm 5 min
2 clean @80%
C/ otm 5 min
2 clean @85-88 %
B/ e5m x 4
35/20 cal AB 50/35 cal row
7 c2b
10 front rack reverse lunges 50/35
Söndag:
A/E2M x 4
4 strict press @85%
B/ e90 s x 9
b1. sandbag carry 20 m
b2. 5/5 rotational slamball sit-ups + 5 knee raises with medball between feet.
b3. 6/6 windmill