Vecka 8
måndag
A/E3M x 4 85-90 %
7 burpee box over
7 ct2
5 tng power clean & push jerk
B/ 2 min on 2 min off x 6
7 thrusters
150/120 m row
rt: t2b
Tisdag: 12 min est
A/1 power snatch + 1 hang snatch + 1 Ohs
B/21 min paced 60% effort
6 hspu/push ups
10/8 cal AB
10 box step-up
12 rkbs
Onsdag:
A/ Skills work hollow in rack-arch in rack beat swing
B/ emotm 8 min
2-3 beat swing/2-3 hip 2 bar/2-3 kipp pull-ups/ 2-3 butterfly
C/ alt e90s x 20
c1. 10/10 dynamic side plank
c2.13-19 standard open burpees
c3. 10-12 DB cleans
c4. 8-10 strict t2b/ v-ups
c5. 200/150 m skierg
Torsdag:
A/ 3x 9 min aerobics block
a1.min 00-09.00
200 m row
10 deadlift 80/60
a2. min 12- within 9 min
5 rounds
5 target burpee
5/5 KB front hold lunges
10 rkbs
a3. min 24-33
12 sto 20/15
6 over and under hurdels
4x 10 m shuttle-run
Fredag team of 2 TC:45 min
21-15-9-9-15-21
burpee
thrusters
rest 5 min
6 rft
200 m row/skierg
6×10 m D-ball carry/sandbag carry
10 D-ball cleans/sandbag cleans
rest 5 min
for time: 100 t2b T/K k2e
Lördag:
A/ 2x 10 back squat rest 2-3 min between
1 x as many reps as poosible
B/ emotm x 12 ( 2 min @each station )
b1. 7 +7 DB walking lunges
b2. 9/8 cal AB
b3. 10-12 goodmornings
b4. 8/8 seesaw press
b5. 11/10 cal row
b6. 20-30 sec static hold in rings
Söndag: Kettlebells pass
Vecka 9
Måndag:
A/ 15 min est
1 hang snatch anyhow + 1 Ohs
buy in every new try : 30 double unders + 6 lat burpees
B/ E2M x 5
5 fsq 75-80%
C/ 4x 45 sec hollow hold
45 sec V-ups
45 sec russian twist
1 min rest between set
Tisdag :
A/ e2,30m x 9 ( 3 of each )
10/8 cal AB
7-12 ub. c2b/pull-ups or ub. amap + 10 sec hang
B/ 15/12 skierg
7-12 ub. hspu or ub. amap + static hold 10 sec
C/ 15/12 cal row
7-12 ub. t2b or u.b amap + 10 sec plank hold
Onsdag:
A/ 15 min est
1 clean + 2 jerks
buy in every new try 30 DU + 6 lat burpees
B/ 24 min AMRAP ( måste dela minst 1 ggr per övning )
16/14 cal row
16 wb
8 pull-ups
4 hr push-ups
Torsdag
A/ E2M x 5 backsquat 77-80 % 1 rm
B/ 5 rft
8-10 lying DB press
8-10 romanien deadlift
8-10/8-10 crock row
A/ Fredag: teams of 2 (5 of each)
3 hspu/ 5 push-ups
5 wb/ 7 wb
1 clean anyhow 101/70 / 3 hpc
120 cal row/85 cal AB
10 rft ( 5 of each )
same as A
Lördag:
A/ paced effort 14 min @70% effort rest 5 min between
7 wb
7 burpee
7 rkbs
B/ 7 min paced effort @80% effort
5/5 DB or KB snatch or clean and press
5 pull-ups
Söndag:
Kettlebells