Programmering v 2 och 3

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 )

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