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...]

Programmering v 44

måndag:A/ e2m x 6 front squat + jerk (press for kids/teen) 55-65-75-80-85-90%   B/ emotm for 5 min 1-2 push-press   C/ alt emotm for 12 min c1. 5/5 each round half kneeling shoulder plate rotation c2. 10 hamstring curls in ring   tisdag: A/12 min amrap 150 wb 90 DU 30 mu or strict pull-ups   rest 4 min   12 min amrap 500 m row or 1,2 ab 25 kbs 32/24 ( rkbs for kids/teen)   Onsdag: A/ e2m x 6  2 ohs (5 light back squat for … [Läs mer...]

Programmering v 43

Programmering v 43 Måndag: A/ e2m x 6  2 r back squat @85-90% B/ 12 min amrap 5 power clean 10 t2b 15 wb Tisdag: A/ e90s for 9 min 1 snatch balance 1 ohs B/ 5 sets of  10 r barbell skull crushers ran 15 r ring push-ups @1111 ran 50 m one arms farmers walk ran Onsdag: A/ e2m x 5 set 12-14 romanien deadlift @controlled tempo B/ alt 8x 2 min on 2 min off b1. 8/8 heavy kb press ( press one, hold two) rt: row b2. 16 kipp pu or ring row rt: burpees b3. 7/7 heavy kb or db … [Läs mer...]

Programmering v 42

Programmering v 42 måndag: A/ e2m x 5 (light and footwork focus) 3 push-jerk behind neck B/ 10 min built up a heavy backsquat for today then: 4x 3r @85-90 % dagens tyngsta C/ for time 25 squat clean 42,5/30 12/10 c2b 20 squat clean 10/8 c2b 15 squat clean 8/6 c2b Tisdag: A/ e2m x 10  1 hang snatch + 1 snatch B/ 3 sets of  1-2 rope climb / 4-5 strict pull-ups 8-10 strict hspu / 8-10 push-ups 30 sec L-sit hold Onsdag: A/ 3 sets of a1.8/8 front rack reverse lunges … [Läs mer...]