Måndag A) 4 set of 10 backsquat @65% 1 rm 4-6 eccentric hspu @20X1 / 8-10 paralette push-ups 4-6 Czech one alt grip Rest 2 min B ) 20 min rest @65 % 125 m run 8 rkbs 32/24 4 strict c2b/ pull-ups 36 DU 12 kb/db push-press Tisdag A) E 90 sec x 10 1 power clean 1 front squat 2 push-press B ) 70/50 cal row 50 pull-ups 40 burpee o bar 4 x 7,5 m mixed rack wl ( one arm frontrack and one arm oh ) 20-24/ 16-12 Onsdag A) E90s x 20 ( 4 of each ) 1. 10-12 deadlift @ 60% 1 … [Read more...]

Måndag A) 10-9-8-7-6-5-4……1 of Back squat @ 60% 1 rm Spull-ups Push-ups on DB B )For time and congaline ( pers 1 start on row and move on to bike and pers 2 start to rower. Start with a person who is a bit stronger on the rowing. ) 3 personer delar på 3 maskiner 250 m row 15 cal ab 250 m skierg 200 m run 500 m row 20 cal ab 500 m skierg 400 m run Tisdag A) E2.30 m x 6 1 cluster + 3 front squat + 1 jerk B ) 3 set rest 2 min between set 8-10 ring dips 10-14 ring row alt … [Read more...]

Vecka 36 Måndag A) 5 set x 8r @ 70% 1rm Backsquat B )Emotm for 24 min 1. 4-6 tng squat clean thrusters 2. 12-18 ab mat situps with weight or ghd sit-ups 3. 7/7 kb death march 4. 12-16 wb 5. 8-10/7-9 ab 6. 6-8 burpee-pullups Tisdag A) E2m x 6 2 powercleans 1jerk B )E4m x 4 10 m front rack lunges ( 1 kb in front rack 1 kb in oh ) 6-8 ring row supinated C) 5 rft tc:8 min 6 db cleans 22.5/15 6 burpee o db 6 hspu or 12 push-ups Onsdag A) E2m x 6 2-3 ohs B )E4m x 4 6 … [Read more...]

V.35. Måndag A) E 90 sec x 5 60-75 % 1 rm 3-4 deadlift @ 2211 ( bättre att hålla tempot än att lasta för tungt ) B)E 4min x 4 set 10 m walking lunges 1 kb front rack + 1 kb oh ( om man kan, annars båda front rackade ) 6-8 ring row C) 21-15-9 Thrusters and pull-ups / om du inte kan göra pull-ups gör du burpees o bar Thrusters: 42,5/30 Tisdag A) 3 x 9 min workouts 2 min rest between Alt emotm 1. 4-6 ring dips or push-ups on parallettes/kb 2. 2-4 D-ball gtos ( höger/vänster B)9 min … [Read more...]

V.34 Måndag : A) 5x 6 r @21X1 front squat rest 2 min between b) 3 rounds of 8-10 seated press behind neck  6/6 one arm ring row slow and controlled 2-3 High box jump Rest 2 min C) Jackie Tc : 10 min Tisdag: A/ e2m x 5 2 cleans + 2 push jerk B/ e4m x 4 2/2 tgu 10-12 deficit push-ups C) 60 m farmers carry 32/24x 2 21 hang snatch 42.5/30 60 m FC 15 hs 60 m FC 9 hs Onsdag A/ E3m x 4 set Back squat 4 r @ 65 4 r @ 70 3 r @ 80 3 r @ 85+ B/ alt emotm x 10 1. 3-4 … [Read more...]

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...]