Programmering v 27

Programmering v 27 Måndag: A/ technique push jerk/split jerk B/3x 3 jerk balance C/ emotm for 15 min 3-5/3-5 kb sto 4-5/4-5 kb windmill 200 m row Tisdag: A/technique handstand B/ emotm for 30 min  b1. 30 sec ab b2. 5-8 gto 50/35 tng b3. 30 sec V-ups b4. 10 m kb front rack lunges b5. rest Onsdag: A/ alt e2m x 8  a1. 8 hbbs @85-90% effort a2. 6/6 controlled half tgu B/ 10 min amrap 16/14 cal row 7power clean 42,5/30 7 lat burpees o bar 7 fsq Torsdag: A/5x 7 min rest 1 … [Läs mer...]

Programmering v 26

Programmering v 26 måndag: A/Alt emotm x 14 set ( 7 of each ) a1. 2 hang power clean from u knee + 2 push press a2. 2 power clean + 1 split jerk (same weight on both) B/ front squat 4x 8-10r @2020 (add more weight from last session) tisdag: A/ 3x 9 min amrap rest 2 min between in team of 2 a1. Amrap: thrusters 30/20 Partner : deadlift hold 80/55 a2. Amrap: slamball shuttle run 10m lenghts Partner:2 kb front rack hold 24/16 a3. Kb burpees o box 2x 16/12 boxes 45 cm Onsdag: A/e2m x … [Läs mer...]

Programmering v 25

Programmering v 25 Måndag: A/ strenght and aerob active rest e2m x 16 a1. 6-8 strict ring dips rt: ab a2. 6-8 2kb press rt:row a3. 4/4 windmill rt:box jump over a4. 16 goblet squat rt: shuttle run Tisdag: A/4x 8-10 front squat @2020 B/ for time: 2000 m row 50 alt pistols or 50 high box step-up 30 hpc 70/50 Onsdag: A/ e90s x 10 @85-90% effort 1 power snatch, 1 snatch balance, 1 ohs B/ Emotm for 15 min b1. 4-6 strict c2b @2020 b2. 6-8 ring dips or ring push-ups @2020 b3. 8-14 … [Läs mer...]

Programmering v24

Programmering v 24 A/20 min 1 rm Back squat  B/ Helen  Tisdag: A/ 15 min 1 rm strict press or bench press B/ 500 m row Onsdag: A/ 20 min 1 rm Deadlift B/ välj en girl : Grace or Isabel Torsdag: A/ 1 rm clean & jerk B/ emotm: 5 thrusters 35/25 5 pull-ups 5 burpees Scaled: 20 min amrap : 6 burpees, 9 ring row, 12 kbs 16/12  Fredag: A/ In team of 2, one work one row/ab 75 t2b 150 kb burpee o box 2x 16/12 box 45cm 75 kb thrusters Lördag: A/ 20 min 1 rm front … [Läs mer...]

Programmering v23

Programmering v 23 måndag A/ e 90s x 10 1 bearcomplex built load over time ( 3 rounds of power clean and a front squat to push press to behind neck and back squat to push press behind neck. Or squat clean thrusters to thrusters behind neck ) B/ hbbs 4x 10-12 @2020 Tisdag:  A/ E2m x 15 (5 of each) a1. 8-10 strict hspu or 2-3 eccentric hspu a2. 3-4 weighted c2b or eccentric c2b a3. 8-10/8-10 crock row B/ max reps per exercise 50 sec on 10 sec rotate b1. burpees b2. DU b3. wb b4. … [Läs mer...]

Programmering v22

måndag:A/5 rounds of: 10 ohs 40/25 10 burpees 10 t2b then: 500 m row or 1,2 m distance ab 60 slamball throws 1000 m run Tisdag: A/ e90s x 6 clean & jerk built load over time, same weight on singles as doubles. Rest 10 sec between doubles. 2.1.2.1.2.1 B/ emotm: 5 min 3-4 weighted pull-ups or eccentric pu 5 min 6-8 push jerk 40-50/30-40 5 min 3-5 kipp ring dips 5 min 5-7 hspu strict Onsdag:  3x 8 min workouts a1. team of 2 50 m prowler push ( 50 m each) a2. 200 m run + 10 … [Läs mer...]

Programmering v 21

Programmering v 21 Måndag: A/ 15x 2 min 30 sec on - 30 sec off   85-90% effort a1. slam ball throwing a2. row for cal  a3. target sprawls a4. ab for cal a5. wall-ball Tisdag: A/ alt e2m x 14 (7 of each) a1. 4-6 back squat @controlled tempo + 6/6 jumping lunges a2. 6-8 seated barbell press @controlled tempo + 10-14 push-ups B/ emotm for 5 min 5 gto 60/40 rt: burpees ( score : burpees ) C/ if time is available tabata: knee raises Torsdag: A/ min 1-5 3 power clean … [Läs mer...]

Programmering v 20

Programmering v 20 måndag: A/emotm for 15 min 1 clean deadlift (controlled) 1 power clean 2 sec pause at landing 1 fsq 3 eccentric romanien deadlift B/ 5x 8-10r 90 sec rest between sets front squat @2020 Tisdag: A/ 4x 7 min workouts rest 2 min between a1.5 thrusters 42,5/30 + 3 rope climb a2. 8/8 kb lunges up to plate + 7/6 cal ab a3. 1000 m run a4. 14-10-8 cal row, gobletsquat, single arm kb sto torsdag: A/ alt emotm for 10 min a1. 5/5 one leg step-up up to high boxes a2. 5-8 … [Läs mer...]

Programmering v 19

Programmering v 19 Måndag: A/e2m x 8   back squat 80-85% effort 5 half bottom 5 half topp 5 regular B/ emotm for 15 min  b1. 1-2 wall walk or 30-40 sec practise handstand walk  b2. 30-45 sec front leaning rest b3. 100 m row + rem time: shuttle-run Tisdag: A/ mini girls min on 1 min rest a1. cindy ( 3 pu,6 push-ups,9 air squat a2. Annie ( 10 sit-ups, 20 DU a3. Fran ( 5 Thrusters, 5 pull-ups ) a4. Diane ( 3 hspu, 3 deadlift 90/70 ) a5. Karen ( wb … [Läs mer...]

Programmering v 18

Programmering v 18 måndag: A/back squat 2-3 min rest between set set 1. 5r@75% set 2. 3r@ 85% set 3. 1r@ 90% set 4-6. 5r@85% B/ 2 rounds for max reps 2 min rope climb or strict pull-ups rest 60 sec 2 min pistols or high box steps-up rest 60 sec 2 min DU rest 60 sec Tisdag: A/ 4x 7min Amrap a1. 6/6 controlled windmill 100 m run a2. 9 burpees + 10/8 cal row a3. 7 pull-ups + 10 kb thrusters a4. 7/7 kb reverse lunges with rotation  onsdag: A/ 5x 10r hip-thrusters B/emotm for … [Läs mer...]