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 … [Läs mer...]

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 … [Läs mer...]

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 … [Läs mer...]

Programmering v4

Programmering v 4 måndag: A/ emotm 6 min 3-4 muscle snatch a1/ emotm 6 min 3-4 hang muscle snatch/ power snatch a2/ emotm 6 min 3-4 romanian deadlift @medium weight B/ e90s x 7 2 front squat @heavy ish Tisdag: A/ HS technique free/wall B/ emotm for 30 min b1. 1-2 mu/3-4 strict c2b/6-8 strict pu RT: t2b b2. 10-12 hspu b3. 1-2 rope climb b4. HS hold b5. rest Onsdag: A/3 x 7 pieces 3 min rest between within 7 min 21-15-9 thrusters, pull-ups, v-ups 35/25 B/within 7 … [Läs mer...]

Programmering v 2 och 3

Programmering v 2 och 3 måndag: A/ emotm 8 min @80% effort 5-6 back squat after the last set, do 1 min amrap bs 10-20 kg less on the barbell. B/ 16 min amrap 6 t2b 8 burpees 10 wb 12 rkbs 32/24 Tisdag: A/ e2m x 5 2 push-press 1 push jerk B/ emotm x 8 5-8 strict pull-ups after the set 1 min strict pull-ups or jump up 2 sec down C/ 15 min amrap no stress 5/5 bottom-up kb press 8-10 weighted v-ups 8/8 single leg kb deadlift 20 m farmers carry Onsdag: A/ 12 x 3 min … [Läs mer...]

Programmering v 1

V. 1 Tisdag: A/ 5 x 1 on 1 min off 1 power clean 1 push-press to B.N RT: back squat K/T (hang power clean ist powerclean) B/ E2M x 5 6/6 kb seesaw press + 6/6 seesaw kb row C/E90s x 7 8 romanien deadlift @21X0 Onsdag: A/ E90s x 4 2-3 light musle snatch from hang for beginner B/ E90 x 4 2-3 light power snatch from hang for beginner C/ within 4 min x 5 60 DU 30/24 cal row 15 ohs 42,5/30 K/T 15 rkbs Torsdag: A/ 50 cal row or 35 cal ab 40 burpee box jump 30 squat … [Läs mer...]

Programmering v 52

Programmering v 52 Tisdag: A/ E90s x 8 1 OHS set-up from floor B/ E2M x 5 3 snatch deadlift C/ in teams of 2 21-15-9 synk kbs, synk goblet squat, synk burpee to target Onsdag: A/E4M x 3 20-25 kipp pull-ups + 10 barbell row B/ E4M x 3 10-15 kb press/db @medium weight + 10-15 push-ups C/ E4M x 3 15-20 backsquat + 3-4 jump to high boxes Torsdag: A/ Alt 3 min on 1 min off x 6 8 hpc + push-jerk 35/25 K/T 4 hpc + push-press 10 thrusters 10 wb 8/8 hb lunges 8/8 lunges with … [Läs mer...]

Programmering v 51

Programmering v 51 Måndag: A/ goat practise 15 min B/ warm-up for Fran 5 rounds 5 cal ab 5 thrusters ( warm-up weight ) 10 sec hang in rack C/ Fran Tisdag: A/ 12 min alt otmem 1. 8-10 goodmorning 2. 8-10 push-ups 3. 10 m bear crawl B/ Diane/Elisabeth Onsdag: A/ warm-up for Barbara B/ Barbara Torsdag: A/ warm-up for Isabell/ grace B/ Pick one girl Fredag: team friday A/ within 7 min both do 8 rm Hangclean B/ 100 DU (each) 50 hspu ( partner in hs … [Läs mer...]

Programmering v 50

Programmering v 50 måndag: A/ Gymnastic strenght e90x 12 1. 4-6 strict pull-ups 2. 4-6 ring dips 3. 5-7 m Hs walk or 20-30 sec hs walk progression 4. 1 min active rest row B/ 6 rounds in team one round each 20/15 cal ab 8 kb snatch 16/12 30 m one arm oh lunges Tisdag: A/ e90s x 8 @90 effort 1 squat clean + 2 front squat B/ alt emotm for 15 min 1. 12 barbell row 2. 10/10 russian twist 3. suitcase hold 15-40 sec Onsdag: Luciamys Torsdag: A/ within 12 min 3/3 hb … [Läs mer...]

Programmering v49

Programmering v 49 Måndag: A/e90s x 10 @85-90% effort 2 rounds of bearcomplex ( 1 round = powerclean+push-press+to backsquat + push-press bn + to front) K/T for quality and form before intensity B/ 4 rounds 30 sec hollow 5 v-ups 10 hollow rock rest 1 min Tisdag: A/ 3x 10 amrap 4 min rest between 13-8-5 Thrusters 35/25 + burpees K/T KB Thrusters +burpee 35 DU between completed rounds and skills B/ 5 GTO 50/35 K/T 5 push-press 8 pull-ups 13 push-ups 21 Air-squat C/ 8 front … [Läs mer...]