Programmering v31

Programmering v 31 måndag: A/ alt e2m x 10 (5 of each) a1. 3-5 suitcase deadlift @controlled weight a2. 14-18 front rack kb lunges 2x24/16 B/ e90s x 15 5 of each b1. 4-6 eccentric hspu b2. 1-2 strict mu or 4-6 strict c2b b3. 30-40s flr Tisdag: A/ 3 x 8 min workout 4 min rest between a1. 15-12-9 hang p clean + ring dips or hr push-ups a2. 4 rounds for time  10 wb 10 kbs 32/24 a3. 10-8-6-4-2 cal row + burpee o erg Onsdag: A/4 x 2 half from paralell,2 half from paralell to ass to … [Läs mer...]

Peogrammering v 30

Programmering v 30 måndag: A/ handstand practice 15 min B/within 12 min 5 rm strict press C/ 15 min amrap i go you go 5 hang snatch/hang clean 60/40 10 bj over 10 cal ab Tisdag: 4 rounds increasing load 6/6 kb clean 10 m front carry 5m hö/5m vä 6/6 sto 10 m front carry 5m hö/5m vä 6/6 front hold lunges 10 m fc 5m hö/5m vä 10 front hold squat rest 3 min bt rounds Onsdag A/ ring dips technique B/ increasing reps per set, start heavy and decreas weight perfect posture deadlift … [Läs mer...]

Programmering v 29

Programmering v 29 Måndag: A/ 4 x 3-5 deadlift 75-80 % 1rm B/ 20 min amrap 15 kbs 24/16 15 target burpees 15 pull-ups 15 box-jump over 20 m oh walk with kb 2x 16/12 Tisdag: A/ emotm x 10  80-85% 1 rm power clean 3 power clean B/ 3 rft 5/5 front rack lunges 60/40 8 front squat 500 m row Onsdag: A/15 min amrap 2-3 rope climb or 6/6 one arm ring row 2 snatch 75-80% 1 rm 3 hang clean same weight  200 m run rest 5 min Annie: 50-40-30-20-10 DU and sit-ups Torsdag: A/ 4 x … [Läs mer...]

Programmering v 28

Programmering v 28 Måndag: A/ alt hb bulgarian split squat 5x 8-10/8-10 B/ e2m x 12 (4 of each ) b1. 10-12 barbell row  b2. 5/5 bottom up kb press + 2x 10 m bottom-up kb walk ( 10 m right, 10m left) b3. 30-40s L-sit hang or L-sit on boxes Tisdag: A/ within 8 min  12-9-6 db snatch 2-3 wallwalks or 8-10 m handstandwalk between sets. 4 min rest 8 min buy in :400 m run then to 8 min mark: 4 hspu + 8 pull-ups + 12 air squat 4 min rest 8 min amrap: 10 m 2kb frontrack 2x 24/16 50 … [Läs mer...]

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...]