Programmering v 2 och 3
måndag:
A/ emotm 8 min @80% effort
5-6 back squat
after the last set, do 1 min AMRAP bs 10-20 kg less on the barbell.
B/ 16 min AMRAP
6 t2b
8 burpees
10 wb
12 rkbs 32/24
Tisdag:
A/ E2M x 5
2 push-press
1 push jerk
B/ emotm x 8
5-8 strict pull-ups
after the set 1 min strict pull-ups or jump up 2 sec down
C/ 15 min AMRAP no stress
5/5 bottom-up KB press
8-10 weighted v-ups
8/8 single leg KB deadlift
20 m farmers carry
Onsdag:
A/ 12 x 3 min AMRAP 1 min off
a1. 15 wb + 7 kipp pu
a2. 11 target burpee + 7 power cleans 50/35
a3. 5/5 front lunges 50/35 + 10/8 cal row
Torsdag:
A/ 20 sec on 40 sec off x 15
1. t2b
2. broad jumps
3. single unders
4. push-ups
B/ 12 min AMRAP
10-20 sec L-sit hold in rings
30 sec handstand hold or free hs hold
10 m spiderman crawl
Fredag: team of
JACKIE
then:
50 burpees
then:
100 wb
100 pistols or high box step-up
100 c2b
100 DB snatches
KIDS/ Teens
1000 m row
50 push-press
30 ring row
then: 50 burpees
then: 50 wb
50 lunges
50 push-ups
50 KB clean and press
Lördag:
A/ clean and jerk
B/ emotm 6 min
6 pull-ups
3 lat burpees
3 clean & jerk 50/35
emotm 6 min
6 covp pull-ups
3 lat burpees
2 c & j 65/45
emotm 6 min
6 c2b
3 lat burpees
1 c & j 80/55
then: AMRAP 2 min clean & jerk
Söndag:
Kettlebellbonanza med Mirja
måndag:
A/ e90s x 5 hspu strict
B/ e90s x 5 strict ring-dips
C/ e90s x 8-10 barbell row
D/ 12 min AMRAP
10 hspu / push-ups
12 KBS
6 strict pull-ups
30 DU
Tisdag:
A/ e90s x 6 snatch
1 power snatch
1 hang power snatch
B/ e90s x 5 clean deadlift ( clean pulls för de som kan ) @90% 1 rm clean
C/ E2M x 5 back squat
set 1. 6 bs @65%
set 2. 6 bs @70%
set 3. 6 bs @75%
set 4-5 bs @80%
onsdag:
A/ 3 rft
50 cal row/35 cal AB
40 bj over
30 t2b
20 DB snatch K/T KB clean & press
Torsdag:
A/ 5 x 6-8 romanien deadlift
B/ 5 x 12-15 hipthrusters
C/ 3×3 min AMRAP rest 1 min
c1. sled push 100/80 ( 2 pers each box )
c2. AB for cal
c3. skierg for cal
Fredag: team of 2
21-15-9 deadlift 120/80 + burpee box jump
Then:
100 DU
50 hspu
40 c2b
30 2x KB sto 24/16
buy out: 8 x 15 m front rack KB walking lunges
Lördag:
A/ clean & jerk x 6 set
70-75-80-85-90-95 %
B/ 4set 4min rest between
12/10 cal AB
8 burpees o bar
12/10 cal AB
8 front squat 60/40
Söndag:
A/ genomgång av övningar
B/emotm 30 min
b1. 5/5 windmill
b2. 8/8 hip circle
b3. 20 m sandbag carry
b4. 10/10 KB crock row
b5. 10/10 russian twist ( slowly )