Programmering v 30

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...]

Programmering v 29

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...]

Programmering v 28

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...]

Programmering v 27

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...]

Programmering v 26

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...]

Programmering v 25

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...]

Programmering v 24

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...]

Peogrammering v 23

Vecka 23. Måndag A) 5 x3 Snatch from hang and pause @power position B) Back squat 5x 6 @21X1 C) 10 min amrap 10 banded push-down 10 db double biceps curl 10/10 dynamic side plank Tisdag A) Aerob capacity ct: 40 min 4 rounds: 20 wb, 10 hr burpee box jump 4 rounds: 20 alt db snatch 22,5/15 or clean & press, 10 hr burpee box jump 4 rounds: 50 double unders, 15 kb snatch 24/16 or kb clean & press Onsdag A) 4 x 8-10 romaninen deadlift @21X1 B) 4 set of : 8-10 … [Read more...]

Programmering v 22

V.22 Måndag A) 5 x 8r back squat @21X1 rest 2-3 min between set B) 18 min amrap 4 manmakers kb/db 2x 20-24/ 12-16 8 box jump over 30 double unders/ 10 cal skierg C) 3 set of 10 V-ups 10/10 side bent 10/10 dynamic side plank Tisdag A) Hs hold free standing/ wall-shoulder taps- hs walk B) Alt emotm for 24 min 1. 4-6 tng squat clean thrusters 45-60/35-50 2. 12-18 weighted 7/7 double db lunges 3. 12-16 wb 4. 8-10/7-9 ab 5. 2x 15 m shuttle-run Onsdag A) E 90 sec x 5 1 push … [Read more...]

Programmering v 21

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 … [Read more...]