Programmering v 18

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 … [Read more...]

Programmering v 17

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 … [Read more...]

Programmering v 16

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 … [Read more...]

Programmering v 14 och 15

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 … [Read more...]

Programmering v 13

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 … [Read more...]

Programmering v 12

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 … [Read more...]

Programmering v 10 och 11

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 … [Read more...]

Programmering v 8 och 9

Vecka 8 måndag A/e3m x 4 85-90 % 7 burpee box over 7 ct2 5 tng power clean & push jerk B/ 2 min on 2 min off x 6 7 thrusters 150/120 m row RT: t2b Tisdag: 12 min est A/1 power snatch + 1 hang snatch + 1 ohs B/21 min paced 60% effort 6 hspu/push ups 10/8 cal ab 10 box step-up 12 rkbs Onsdag: A/ Skills work hollow in rack-arch in rack beat swing B/ emotm 8 min 2-3 beat swing/2-3 hip 2 bar/2-3 kipp pull-ups/ 2-3 butterfly C/ alt e90s x 20 c1. 10/10 dynamic … [Read more...]

Programmering v 6 och 7

Programmering v 6 och 7   Måndag: A/ alt e90s x 15 a1. 1 power snatch + 1 ohs a2. 2 push-press + 2 pp snatch grip b.n a3. 2-3 front squat a4. 11-14/ 9-12 cal ab B/ e90s x 5 20-30 wallball Tisdag: A/ alt emotm 10 min a1. 3/3 hb lunges a2. 4/4 step-ups to high boxes B/ alt emotm 10 min b1. 3-4 ring dips b2. 8-12 push-ups C/ alt emotm 10 min c1. 3-4 strict chin-ups c2. 6-12 kipp pull-ups/ ring row Onsdag A/ 9 min to est 1 squat clean thruster + 1 jerk or T/K … [Read more...]

Programmering v 5

Programmering v 5 måndag: A/ e2m x 5 back squat set 1. 4 bs @60% set 2. 4 bs @70% set 3-5 3 bs @80% B/ 20 min amrap 70% effort focus functional movments and prehab 8/8 bottom-up kb press 15 m prowler push ( use boxes ) 10 goodmornings 10/10 russian twist slow and controlled Tisdag: A/ 6 x 4 min amrap 2 min for transition a1. 12 thrusters 35/25 + 4 shuttle-runs a2. 8 burpees + 8 t2b a3. 12 box-jump + 8 D-ball gto shoulders Onsdag: A/ est for 9 min 1 snatch 1 hang snatch … [Read more...]