V.42 Måndag A) Within 12 min built up to 5 rm back squat B ) 25 min emotm 1. 8-10 t2b 2. 8-10 tng hpc or hps ( lasta stången så att rep 1 ser ut som rep 10 ) 3. 10-15 cal ab 4. 30 sec wb 5. 8-10 box jump Tisdag A) 3 x 8 min amraps 2 min rest between zone 4 1. 6 x 10 m shuttle-run 8 pull-ups 8 bjo 2. 12/10 ab 8 db powercleans 8 db frontrack squats 3. 25/20 cal row 6 burpee over erg 6 heavy D-ball gtos Onsdag A) E5m x 4 10 frontsquat @55-65% 8-10 … [Read more...]

Vecka 41. Måndag A) E2m x 5 set 3 backsquat @3011 75% 1rm B ) E2m x 4 set 4-6 strict hspu or push-ups 4-6 strict pull-ups or eccentric ring row C) 4 rft 10 thrusters 50/35 50 Double unders or single unders ( lugnt tempo, hoppa något högre jämfota och något högre ) Tisdag A) 6 set to built up 1 rm for today 1 hanh power clean + push press B ) 4 rft r.a.n 10 db zpress 10 + 10 m heavy farmers carry 1-2 wall walk Onsdag A) For quality 15-12-9-6-3 pull-ups 3-6-9-12-15 … [Read more...]

Vecka 40 Måndag A) 4 x 4 min amraps 1 min rest between 4 min ( 2 of each total 8 ) 1. 6-8 t2b 10-12 hip extension with weight ( kb or barbell ) 2. 10 target burpee 4x 10 m shuttle-runs 3. 8/8 side plank twist 5/5 lying barbell windshield wispers 4. 8/7 cal skierg 40 double unders or straight leg single unders ( find the rythm in the singles ) Tisdag A) E90s x 12 2 hang power clean ( 1 catch high + 1 catch deep but not under parallell ) 2 jerk B )E90s x 5 back squat … [Read more...]

Prog 39 Måndag A) E5m x 4 1. 6-8 frontsquat slow and controlled 2. 4-6 ring-pullups @31X1 3. 4-6 seated DB press @31X1 B ) Team of 2 from Sweden mixedup tc: 10 min 70/50 cal ab 500 m run with a barbell 20/15 ( both hold the barbell between eachother) 1000/800 m row Tisdag A) Emotm for 16min 1. 30 double unders 2. 8-12 push-ups 3. 6-8/6-8 dd reverse lunges ( one arm in front rack one arm in hang ) B ) 12 min amrap 8 One arm suitcase deadlift 10 m suitcase walk 10 cal ab 8 … [Read more...]

Måndag A) 4 set of 10 backsquat @65% 1 rm 4-6 eccentric hspu @20X1 / 8-10 paralette push-ups 4-6 Czech one alt grip Rest 2 min B ) 20 min rest @65 % 125 m run 8 rkbs 32/24 4 strict c2b/ pull-ups 36 DU 12 kb/db push-press Tisdag A) E 90 sec x 10 1 power clean 1 front squat 2 push-press B ) 70/50 cal row 50 pull-ups 40 burpee o bar 4 x 7,5 m mixed rack wl ( one arm frontrack and one arm oh ) 20-24/ 16-12 Onsdag A) E90s x 20 ( 4 of each ) 1. 10-12 deadlift @ 60% 1 … [Read more...]

Måndag A) 10-9-8-7-6-5-4……1 of Back squat @ 60% 1 rm Spull-ups Push-ups on DB B )For time and congaline ( pers 1 start on row and move on to bike and pers 2 start to rower. Start with a person who is a bit stronger on the rowing. ) 3 personer delar på 3 maskiner 250 m row 15 cal ab 250 m skierg 200 m run 500 m row 20 cal ab 500 m skierg 400 m run Tisdag A) E2.30 m x 6 1 cluster + 3 front squat + 1 jerk B ) 3 set rest 2 min between set 8-10 ring dips 10-14 ring row alt … [Read more...]

Vecka 36 Måndag A) 5 set x 8r @ 70% 1rm Backsquat B )Emotm for 24 min 1. 4-6 tng squat clean thrusters 2. 12-18 ab mat situps with weight or ghd sit-ups 3. 7/7 kb death march 4. 12-16 wb 5. 8-10/7-9 ab 6. 6-8 burpee-pullups Tisdag A) E2m x 6 2 powercleans 1jerk B )E4m x 4 10 m front rack lunges ( 1 kb in front rack 1 kb in oh ) 6-8 ring row supinated C) 5 rft tc:8 min 6 db cleans 22.5/15 6 burpee o db 6 hspu or 12 push-ups Onsdag A) E2m x 6 2-3 ohs B )E4m x 4 6 … [Read more...]

V.35. Måndag A) E 90 sec x 5 60-75 % 1 rm 3-4 deadlift @ 2211 ( bättre att hålla tempot än att lasta för tungt ) B)E 4min x 4 set 10 m walking lunges 1 kb front rack + 1 kb oh ( om man kan, annars båda front rackade ) 6-8 ring row C) 21-15-9 Thrusters and pull-ups / om du inte kan göra pull-ups gör du burpees o bar Thrusters: 42,5/30 Tisdag A) 3 x 9 min workouts 2 min rest between Alt emotm 1. 4-6 ring dips or push-ups on parallettes/kb 2. 2-4 D-ball gtos ( höger/vänster B)9 min … [Read more...]

V.34 Måndag : A) 5x 6 r @21X1 front squat rest 2 min between b) 3 rounds of 8-10 seated press behind neck  6/6 one arm ring row slow and controlled 2-3 High box jump Rest 2 min C) Jackie Tc : 10 min Tisdag: A/ e2m x 5 2 cleans + 2 push jerk B/ e4m x 4 2/2 tgu 10-12 deficit push-ups C) 60 m farmers carry 32/24x 2 21 hang snatch 42.5/30 60 m FC 15 hs 60 m FC 9 hs Onsdag A/ E3m x 4 set Back squat 4 r @ 65 4 r @ 70 3 r @ 80 3 r @ 85+ B/ alt emotm x 10 1. 3-4 … [Read more...]

V.33 måndag A/E2m x 5 OHS and 3-4 strict pull-ups B/ e2m x 4 6 goodmornings @2021controlled tempo C/ 15 min amrap team of 2 partner 1. 8/8 frontrack squat double kb/db 12 kb push-press 8 kb hang cleans partner 2. Row for activerecovery Tisdag: A/ 5 set of 1 power clean,1 front squat, 1split jerk B/emotm for 10 min b1. 6-8 strict dips @2020/ 10 Deficit push-ups B2. 4-6 strict T2b or 10-12 knee raises C) 2 rft x 2 rest 5 min between set 10 hang clean 10 bfb Onsdag A/ … [Read more...]