Måndag :
A ) e4m x 5
8-10 seated dual DB press
8-10 barbell row
10-12 reverse flyes on incline bench
B ) 2 min on 2 min rest x 6
8/6 cal AB /row
8 t2b
8/6 cal AB / row
rt : alt DB hang snatch 22.5/15
( dela gruppen i två, ena gruppen vilar och andra gruppen jobbar )
• zon 4
Tisdag :
A ) 5 rounds
5 deadlift @medium
8-10 push-ups on plate or 4-6 strict hspu
B ) 5 rounds
5 power cleans
6-8 ring dips / 15 banded triceps push down
C ) 21-18-15-12-9-6
Cal row / bike
Burpee over rower or paralettes
• zon 4
Onsdag :
A1. ) 3 rounds
10 front squat @55-60 % 1 RM
A2. ) 4 rounds of
8/8 lunges ( front foot on plate )
10-12 banded hamstring curl
B ) for time : TC: 16 min
800 m run
40 KBS 24/16
30 pull-ups
20 KB clean & jerk
100 m slamball bearhug carry ( heavy )
• Zon 4
Torsdag :
A ) alt emotm x 20
- 10 floor press dual DB
- 1-2 rope climb or 6/6 one arm ring row
- 1-2 wall climb
- Rest
B ) 100 burpee box jump over
emotm : 3 slamball squat cleans + 6 v-ups
TC : 20 min
• zon 4
Fredag: TGIF team Friday Totalt : 40 min
Buy in :
– 400 m run ( both )
Then :
– 3 rounds split as you like
– 100 Double unders
– 40 m walking lunges with dual front rack DB/KB 22.5/15
Buy out :
– 400 m run ( both )
TC : 15 min
On min 20
10 rounds you go i go
– 8 c2b
– 5 hang power cleans 70/50
– 8 t2b
– 8 stoh
TC : 20 min
• Zon 4
Lördag :
A ) 5 rounds
5 Ohs from rack ( jobba med teknik och / eller bygg till en lagom utmanande vikt )
B ) 5 min for quality
1/1 TGU
10/10 pallof press
12-15 back extension
C ) E2M x 10
30 Double unders
5 power snatch
7 box jump over
• zon 4
Söndag :
A ) alt emotm x 30
- 4-6 hspu / paralette push-ups
- 12-15 m sledpush
- 6-8 strict pull ups/ ring row
- 20 m slamball front rack carry ( boll i höjd med haka, armbågar framåt-uppåt )
- Rest
B ) 15 min row/ skierg or bike for meters
30 sec on 30 sec active rest
• Zon 4