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...]

Vecka 32 Måndag A) Back squat 5x 7 75-79% rest 2-3 min between B ) 4 rounds 1-2 min rest between set. 5/5 one arm front rack rack lunges up to 15kg plate ( kb front rack hold på samma ben som är framåt och på vikt plattan ) 5/5 one arm z-press kb 4-6 spull-ups C) 12 emotm Odd min: 12/10 cal ab Even min: 6-8 BJO + 20-30 DU Tisdag A) 3 rounds of 5 min on 1 min rest 80-85% effort 12 thrusters 12 cal ab B ) 12 Heavy wb 12 12 row C) 2x 15 db cleans 10 cal skierg D) 3 … [Read more...]

Måndag A) E2m x 6 1 power snatch 1 snatch anyhow 1 ohs @75% + 2-3 strict pull-ups/ 1 mu b) back squat 4x 9 70-74% 2-3 min rest between sets C) 10 min amrap target burpee emotm: 1/1 D-ball gtos Tisdag A) Alt e90s x 12 1. 2 shspu + 4-8 kipp 2. 6-8 sring dips 3. 6-8schin-ups b) 20 min amrap 15 t2b 15 power cleans 40/30 15 bfb 15 wb Onsdag A) 4 x 6 strenght pieces for quality 2 min rest between 1. 20 m farmers carry 7 m sbearcrawl 10m x 4 shuttle-run 2. 10 db cleans … [Read more...]

V.30 Måndag A) E3m x 5 4/4 hb reverse lunges 8 slowish back squat B) 2 x 6 min amraps rest 4 min between 1. 21-15-9 thrusters and pull-ups 42,5/30 rt: row 2. 21-15-9 clean and burpee o bar 42,5/30 rt: Ab Tisdag A) E4m x 5 5-9 controlled ring push-ups/ ring dips 8-10 barbell row 3/3 cosack squats ( add frontrack kb for challenge ) B) 3 rounds for time 5 m + 5 m one arm oh lunges 22.5/15 12 burpee boxjump over 2 rope climb or 6/6 one arm ring row onsdag A) 5 set rest 2-3 … [Read more...]

Prog 29. Måndag A) Back squat 7x 5 @80-82 % 2-3 min rest between B) Alt emotm for 20 min 1. 6-12 tng hang p clean light-medium weight 2. 7-10/6-9 cal ab 3. 20m + 20 m oh walk with 2x kb 4. 4-6 high box jump Tisdag A) E 4 m x 5 4/4 + 4/4 hb lumges co,plex ( forward lunge/reverse lunge) 6-8 strict hspu/ 2-3 eccentric/ 6-8 push-ups @31X1 B) 2 sets of 4 intervals 90 sec on 90 sec off. Rest 6 min between sets. First/second set : b1-b2-b1-b2 1. 6 ohs 6 t2b 2. 4 pull-ups 8 … [Read more...]

Vecka 28 Måndag A) 5x 7 backsquat @70-75 % 3 min rest between B) 2 x 10 min amrap rest 2 min 80-90% effort 2 rounds 500 mrow / 1 k distance ab 7 boxjump 7 rkbs 7 gobletsquat 24/16 Rt: burpees Tisdag A) Hspu technique B) 10 rft CT: 20 min 5 heavy power cleans 80/55 5 front squat 5 hspu/ push-ups 5pull-ups Onsdag A) E4 x 4 8-10 Z-press 8-10/8-10 DB row B) E 4x 4 5-7/5-7 Bulgarian split squat 10-12 goodmorning C) 7 min amrap 12 thrusters 35/25 10/8 cal ab Torsdag A) … [Read more...]

Vecka 27 Måndag A) Alt emotm 14 min 1. 2 deadlift @3211 Heavy !! 2. 3-5 hspu @2011 or push-ups @21x1 B) Alt emotm 26 min 1. 5-9 tng hang power clean 2. 5-11 burpees 3. 5-9 tng push press/ jerk 4. 4/4-5/5 forward lunges Tisdag 4x7 min pieces A) 5 rounds 10 Ab-mat situps 15 light kbs Rt: AB B) 8/8 side plank 12 DB thrusters Rt: over and under hurdle C) 7 t2b 7 burpee to target Rt: shuttle run D) 7/7 hip circle 14 box jump Rt: row Onsdag A) Teachnique push-jerk B) 4 … [Read more...]

Prog v.26 Måndag: A) Technique hang power snatch B) 12 min amrap 8 DB front rack squats 15 m front rack db lunges 8 alt D-ball ground to over shoulder 120 m run ( runt boxen ) Tisdag: A) E4m x 5 4/4 hb lunges to block ( ca 10 cm vikt platta ) 6-8 slow and back squats B) E90s x 5 6-8 seated strictpress b.n 6-8 strict chin-ups C) 15 min strengt and for quality 1/1 tgu 8/8 weighted russian twist 20-30 sec rope battle 20-30 sec flr Onsdag A) 2 sets of 4 intervals ( 1 … [Read more...]

Måndag v25 A) Power clean technique B) Alt e 3,30m x 5 1. 12-15 tng power clean 30 m D-ball bear hug walk + 30m shoulder carry 14-18 burpees Tisdag A) 2 set of 3 rounds omtem for 5 min rest 2 min between rounds and 5 min between sets. Min 1. Wb Min 2. Power clean Min 3. Db step over box 30-40 cm Min 4. Push press Min 5. Row Onsdag A) 5 x 10 strict press 10 strict pull-ups / banded pull down Rest 2 min between set B) 20 amrap for quality 30 m one arm heavy kb carry ( 15 m left, … [Read more...]

Prog v 24 Måndag A) E2m x 5 8/8 bulgarian split squat B) E75m x 5 6-8 strict press C) 5 rft 12 deadlift 50-70/25-45 stay focused and move well 9 hang power clean 6 sto 3 fsq Tisdag A) 2 x 6 min rest 4 min and then redo with and try to keep the same reps and rounds 1. 400 m run, 5 squat clean 50/35, 10 barfacing burpee 2. 15 cal row, 5/5 db snatch 22,5/15, 10 pull-ups Onsdag A) E3m x 4 8-10 strict chin-ups 8-10 barbell row @21X1 B) 15 min amrap 100 m run 6 D-ball ground to … [Read more...]