Programmering v 45

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 

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