V. 21 Måndag A) Within 8 min esb. A heavy hang clean B) Emotm for 15 min @80-85% of A C) For time start in 2 heat with 2 min separating Start with the fastest runners : 1000 m run 300 m row 20/18 cal ab 20 target burpees Tisdag A) 3 x 10 min amrap 1. 500 m row 21-15-9 kb 24/16 lunges goblet hold, pull-ups B) 400 m run 1. 21-15-9 toes to ring or V-ups, kbs 24/16 C) 1000 m ab 1. 21-15-9 one arm kb clean & press, goblet squat 24/16 Onsdag A) 5 x 8r romanien deadlift … [Läs mer...]

V.20 Måndag A) E90s x 15 5 of each 1. 3-4 front squat @heavy 2. 6-8 db seated press 3. 3-4 weighted pull-ups or eccentric B) For time: Kb snatch, t2b 15-12-9-6 Tisdag A) E 75s x 6 2 b.n pushpress 1 jerk B) 2 min on 30 sec off x 12 1. 7/7 one arm front rack lunges rt: skierg 2. 8/8 trunk rotation + 8 V-ups rt: ab 3. 20 +20 farmers walk + 20m bearcrawl rt: shuttlerun 4. 10-20 sec hang in L-sit Onsdag A) 10 min hs walk practise or progression work B) Team of 2 300 reps for time: … [Läs mer...]

Box prog v.19 Måndag: A) e3m x 5 4/4 hb lunges 5-6 weighted pullups B) alt emotm for 16 min 1. 9-12/8-11 cal row 2. 10-20 wb to 3,05 3. 8-11/7-10 cal row 4. 6-10 burpee box jump Tisdag: A) emotm for 8 min x 3 rest 2 min between sets 1. 4-8 clean & jerk 60/40 2. 4-8 thrusters 3. 4-8 power snatch 4. 6-12 barfacing burpee o bar B) 30 double unders + 15 air squat + 3-5 pullups C) re doing A Onsdag: A) e 75s x 5 backsquat 3-5 @3011 B) e3m x 5 8-10 seated … [Läs mer...]

18. Måndag: A/ emotm for 12 min 1 power snatch 1 hang power snatch B/ e75m x 5 4-6 back squat @21X1 C/45 sec on 15 sec off x 9 (3 of each c1 X 3, c2 X 3, c3 X 3 ) C1. Wallball C2. Shuttle-run C3. Row for cal Tisdag: A/ 3x 7 min amrap 6/6 db/kb split squats 6 db/kb push-press 6 db/kb thrusters B/ 8/8 slow russian sit-ups 8/7 cal ab21 C/ slow 7 min amrap 2 sandbag/ D-ball lift (heavy) 3-4 ring dips @21X1 Onsdag: A/ 3 rounds of 8-10 push-press Rest 1 min 8-10 ring row … [Läs mer...]

Måndag: A/ Back squat Min 0-2. 5 r Min 2-5. 10r Min 5-9. 15 r Min 9- 20 r B/ Alt emotm for 15 min 6-10 strict pull-ups 12/12 trunk rotation 1-2/1-2 half tgu C/ 12 min team of 2 Pers 1. 200 m D-ball/ sandbag carry Pers 2. For cal Row/ Skierg Tisdag: A/ emotm for 8 min 1 muscle clean 1 power clean 1 push-press B/ e90s x 5 Squat clean + jerk C/ 12x 1 min on 30 sec off Double-unders Burpee to target Box jump over Onsdag: A/ 2x 20 min amrap 5 min rest between … [Läs mer...]

måndag: v.16 A/ e90s x 12 3 r power clean ahafa B/ 2 x 6 min amrap rest 4 min between b1. 8 tng 35/25 10/9 cal ab b2. 8 heavy wb or wb to high target 10/9 cal for row Tisdag: A/ alt emotm x 42 1. 9/7 cal ab 2. 8-10 t2b 3. 2 x 15 m shuttle-runs 4. 14 weighted abmat sit-ups 5. 10/9 cal skierg 6. 6/6 windmill 7. 9-15 sprawls Onsdag: A/ e2,30 x 4 6-8 hbbs @2020 start 65% 1 rm B/ b1. alt e2m x 4 8-10 bench press b2. alt e2m x 4 10-12 seesaw press C/ 5 set 1 min rest … [Läs mer...]

V.14-15 måndag: A/ e90s x 12 1 clean 1 hang clean 1 fsq 2 jerk B/ 2 min on 1 min off 1. target burpees 2. AB 3. skierg 4. sprawls to box-jump Tisdag: A/ e3m x 4 8-10 back squat @2020 start @60+% B/ 20 min amrap for quality 5/5 single arm bottom-up kb press 14-16 db row 10-12 hip thrusters Onsdag: 2x 20 min amrap A/ 500 m row 5/5 db musle clean 5 over and under hurdels B/ 20 cal ab 15 u.b light wb 6-8 kb tater ( swing to goblet ) Torsdag: a1./ 5 min otm 3 … [Läs mer...]

Måndag: A/ 12x2 min on 30 sec off 70-75@effort a1. shuttlerun a2. box-jump a3. 3/3 half tgu rt: row a4. 15-20 abmat sit-ups rt: double unders a5. Banded goodmornings 12-15 rt: skierg a6. 6/6 bottom-up kb press rt: burpees Tisdag: A/ 3x 7 min amrap rest 2 min between a1. 500 m row 30 pistols / 60 wb rt: hang power clean 50/35 a2. 15-12-9-7 pull-ups ring push-ups rt: max cal ab a3: 7 kbs 7 burpee box jump onsdag: A/ 5x 3-5r ohs from rack 1-2 min rest between B/Nate … [Läs mer...]

Måndag: A/e4m x 7 85 % effort 1 power clean 1 squat clean 1 front squat 10 burpees ( 2 power clean för K/T och skalat ) 3-4 x 10 m shuttle-run B/ alt emotm for 10 min b1 russian twist b2 sec plank hold Tisdag: A/ e6m x 6 6 back squat ( increase 2 rep each round and decrease load ) 6-10 push-ups/ hspu 10-12 pull-ups/ ring row 4-8 ring dips 8-12 barbell row Onsdag: A/ alt e2m x10 (5 of each) a1. 10-12 bamboo press a2. 6/6 slow bulgarian split squat B/ 14 min amrap … [Läs mer...]

V.10 Måndag: A/ Back squat e2mx 5 5 r@78-85% 1 rm B/ 5 rft r.a.n 10-12 db/kb press 8-10 romanien deadlift 60-70% 1 rm fsq 6-8 chin-ups @2020 Tisdag: A/ 15 min esb 1rm for today 1 clean & jerk B/ alt emotm 20 min 1. 8-10/6-8 cal ab or 12-15/10-12 cal row 2. 1 round cindy (5-10-15 ) Onsdag: A/ 6 min on 2 min off x 6 a1. 4 min row then: 2 min amrap alt 5/5 db snatch 22/15 + 7 box jump a2. 4 min skierg then: 2 min amrap 4 power clean 60/40 + 6 lat burpees o bar a3. 4 … [Läs mer...]