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 … [Läs mer...]

Programmering v 1

V. 1 Tisdag: A/ 5 x 1 on 1 min off 1 power clean 1 push-press to B.N RT: back squat K/T (hang power clean ist powerclean) B/ E2M x 5 6/6 kb seesaw press + 6/6 seesaw kb row C/E90s x 7 8 romanien deadlift @21X0 Onsdag: A/ E90s x 4 2-3 light musle snatch from hang for beginner B/ E90 x 4 2-3 light power snatch from hang for beginner C/ within 4 min x 5 60 DU 30/24 cal row 15 ohs 42,5/30 K/T 15 rkbs Torsdag: A/ 50 cal row or 35 cal ab 40 burpee box jump 30 squat … [Läs mer...]

Programmering v 52

Programmering v 52 Tisdag: A/ E90s x 8 1 OHS set-up from floor B/ E2M x 5 3 snatch deadlift C/ in teams of 2 21-15-9 synk kbs, synk goblet squat, synk burpee to target Onsdag: A/E4M x 3 20-25 kipp pull-ups + 10 barbell row B/ E4M x 3 10-15 kb press/db @medium weight + 10-15 push-ups C/ E4M x 3 15-20 backsquat + 3-4 jump to high boxes Torsdag: A/ Alt 3 min on 1 min off x 6 8 hpc + push-jerk 35/25 K/T 4 hpc + push-press 10 thrusters 10 wb 8/8 hb lunges 8/8 lunges with … [Läs mer...]

Programmering v 51

Programmering v 51 Måndag: A/ goat practise 15 min B/ warm-up for Fran 5 rounds 5 cal ab 5 thrusters ( warm-up weight ) 10 sec hang in rack C/ Fran Tisdag: A/ 12 min alt otmem 1. 8-10 goodmorning 2. 8-10 push-ups 3. 10 m bear crawl B/ Diane/Elisabeth Onsdag: A/ warm-up for Barbara B/ Barbara Torsdag: A/ warm-up for Isabell/ grace B/ Pick one girl Fredag: team friday A/ within 7 min both do 8 rm Hangclean B/ 100 DU (each) 50 hspu ( partner in hs … [Läs mer...]

Programmering v 50

Programmering v 50 måndag: A/ Gymnastic strenght e90x 12 1. 4-6 strict pull-ups 2. 4-6 ring dips 3. 5-7 m Hs walk or 20-30 sec hs walk progression 4. 1 min active rest row B/ 6 rounds in team one round each 20/15 cal ab 8 kb snatch 16/12 30 m one arm oh lunges Tisdag: A/ e90s x 8 @90 effort 1 squat clean + 2 front squat B/ alt emotm for 15 min 1. 12 barbell row 2. 10/10 russian twist 3. suitcase hold 15-40 sec Onsdag: Luciamys Torsdag: A/ within 12 min 3/3 hb … [Läs mer...]

Programmering v49

Programmering v 49 Måndag: A/e90s x 10 @85-90% effort 2 rounds of bearcomplex ( 1 round = powerclean+push-press+to backsquat + push-press bn + to front) K/T for quality and form before intensity B/ 4 rounds 30 sec hollow 5 v-ups 10 hollow rock rest 1 min Tisdag: A/ 3x 10 amrap 4 min rest between 13-8-5 Thrusters 35/25 + burpees K/T KB Thrusters +burpee 35 DU between completed rounds and skills B/ 5 GTO 50/35 K/T 5 push-press 8 pull-ups 13 push-ups 21 Air-squat C/ 8 front … [Läs mer...]

Programmering v48

Programmering v 48 Måndag: A/ est for 9 min 1 power clean + 1 hang clean + 1 jerk k/T 1 hang power + push-press B/e2mx 12 b1. 10-12 goodmornings b2. 1-2/1-2 tgu b3. 8-12 BN strict press Tisdag: A/ e90sx 12 (4 of each) a1. 3-5 front leaver pull-ups or 5-10 sec hollow hold+ 5-10 sec arch hold a2. 4-6 strict hspu or 6-8 push-ups @21X1 a3. 6-8 strict T2B B/ for time : RO 17.4 tc 2+2+2+3 min ( 1 min rest) 4 burpee o box 8 alt pistols or 4/4 step-up on high boxes rt: 75 ohs … [Läs mer...]

Programmering v 47

Måndag: A/within 12 min est 5 rm back squat B/ e2mx5 5 bs @90% of A C/ 2 min on 2 min off x 5 @85% 7 cal ab/10 cal row rt amrap: burpees Tisdag: A/ emotm x 10 2-3 strict press B/ emotm x 10 6 tng push-press C/ 12 min amrap 5 squat clean thrusters  K/T  3 hang clean + press 30 DU 15 wb Onsdag: A/ for 24 min @60% effort a1. 2 min row a2. 2 min skierg/ shuttle run a3. 2 min ab B/emotm x15  60-70% effort b1. 6-10 burpees b2. 10m x2 farmers carry b3. 6-10 box jump b4. 10mx 2 … [Läs mer...]

Programmering v46

Programmering v 46 måndag: A/ Back squat e2m   set 1. 4r @70 set 2. 4r@70 set 3. 3r@80 set 4. 3r@80 K/T 5x4r controlled tempo B/ 5 set of: rest 1-2 min between set 6 biceps curl 8-10 banded push-down 8-10/8-10 kb crock row Tisdag: A/3 x 8 min amrap alt emotm  a1. 10-12 romanien deadlift with kb a2. 9-10/8-9 cal ab B/ 8 min amrap     16 wb     6 burpee o box C/ 8 min     2-3 strict t2b / K/T knee raises    12 step-up kb oh … [Läs mer...]

Programmering v 45

Programmering v 45 Måndag: A/ amrap 3 min  20 cal row 30 wb 20 t2b (Knee raises K/T) 20 pull-ups ( ring row K/T) 30 burpees 20 sto 50/35 (push-press K/T) rest 60 sec Amrap 6 min  start from 20 cal row again.... rest 2 min  for time: start from 20 cal row.... Tisdag: A/ e2m x 6 1 front squat + 1 jerk @90-100% 1 rm ( 2 front squat + 2 strict press k/T) B/3 set of  5/5 single deadlift  ran 6-8 gluteham raises ran 6-8/6-8 kb croc … [Läs mer...]