Måndag :
A ) emotm x 15
Min 1. 5 push press
Min 2. 3 push press
Min 3. 1 push press
( lägg på vikt efter var 3:dje min )
B ) 8 min AMRAP
8 Arnold press
12 bent over reverse raises
20 heel taps over DB
C ) 12 min AMRAP team of 2 you go i go
12/10 cal row
10 dual DB lunges
8 hang clean
4 devils press
• zon 4
Tisdag :
A ) 5 rounds
4-6 deadlift @21X1 70-75 %
Rest 60 sec
B ) 4 rounds
4-6 strict pull-ups + 10-20 sec static hang in rigg
Rest 60 sec
C ) 20 rounds you go i go ( 10 each ) TC : 15 min
5 thrusters 40/30
7 burpees o bar
5 pull-ups
• zon 4
Onsdag :
A ) 10 min bygg till dagens tyngsta 1 RM power clean
B ) For time TC : 20 min
20 power clean 50/35
400 m run
10 hspu / push-ups
15 power cleans 60/40
400 m run
10 hspu / push-ups
10 power cleans 70/50
400 m run
10 hspu
• Zon 4
Torsdag :
A ) Back squat emotm x 15 @70-85 %
Min 1. 5
Min 2. 3
Min 3. 1
B ) 3 x 5 min AMRAP 2 min rest between
- 5 dual DB burpee box step over + 12 alt DB snatch
- 10 alt lunges one DB oh + 30 Double unders
- 5 dual DB cleans + 10 dual DB front rack squat • zon 4
Fredag: TGIF team Friday Totalt : 40 min
21-15-9-9-15-21 split as you like
Ohs 50/35
Cal Rowing
8 rounds you go i go
9 t2b
7 Hang Power Clean 60/40
3 bmu / 5 c2b
3 Rounds ( both )
400m Run
50 Air Squats in synk
• Zon 4
Lördag :
A ) emotm x 20
- 1-2 rope climb
- 1-3 Wall climb / 40 sec practise hsw
- 4-6 t2b / 4-6 Toes 2 ring
- 45 sec aktive rest row/bike
B ) 50-40-30-20-10 TC : 20 min
Cal Row, wb and box jump
• zon 4
Söndag :
3 x 10 min rest 2 min between
A ) E2M x5
10 dual DB floor press
12-15 triceps push down
B ) 10 min AMRAP
200 m run
12 KBS 24/16
6/6 KB clean & jerk
C ) otmem x 10
- 30 sec knifejacks
- 30 sec dual KB static hold
- 30 sec Russian twist
- 30 sec dual KB oh hold
- 30 sec plank hold • Zon 3+ 4 ◦
Programmering vecka 37
Måndag :
A ) emotm x 15
Min 1. 5 push press
Min 2. 3 push press
Min 3. 1 push press
( lägg på vikt efter var 3:dje min )
B ) 8 min AMRAP
8 Arnold press
12 bent over reverse raises
20 heel taps over DB
C ) 12 min AMRAP team of 2 you go i go
12/10 cal row
10 dual DB lunges
8 hang clean
4 devils press
• zon 4
Tisdag :
A ) 5 rounds
4-6 deadlift @21X1 70-75 %
Rest 60 sec
B ) 4 rounds
4-6 strict pull-ups + 10-20 sec static hang in rigg
Rest 60 sec
C ) 20 rounds you go i go ( 10 each ) TC : 15 min
5 thrusters 40/30
7 burpees o bar
5 pull-ups
• zon 4
Onsdag :
A ) 10 min bygg till dagens tyngsta 1 RM power clean
B ) For time TC : 20 min
20 power clean 50/35
400 m run
10 hspu / push-ups
15 power cleans 60/40
400 m run
10 hspu / push-ups
10 power cleans 70/50
400 m run
10 hspu
• Zon 4
Torsdag :
A ) Back squat emotm x 15 @70-85 %
Min 1. 5
Min 2. 3
Min 3. 1
B ) 3 x 5 min AMRAP 2 min rest between
- 5 dual DB burpee box step over + 12 alt DB snatch
- 10 alt lunges one DB oh + 30 Double unders
- 5 dual DB cleans + 10 dual DB front rack squat • zon 4
Fredag: TGIF team Friday Totalt : 40 min
21-15-9-9-15-21 split as you like
Ohs 50/35
Cal Rowing
8 rounds you go i go
9 t2b
7 Hang Power Clean 60/40
3 bmu / 5 c2b
3 Rounds ( both )
400m Run
50 Air Squats in synk
• Zon 4
Lördag :
A ) emotm x 20
- 1-2 rope climb
- 1-3 Wall climb / 40 sec practise hsw
- 4-6 t2b / 4-6 Toes 2 ring
- 45 sec aktive rest row/bike
B ) 50-40-30-20-10 TC : 20 min
Cal Row, wb and box jump
• zon 4
Söndag :
3 x 10 min rest 2 min between
A ) E2M x5
10 dual DB floor press
12-15 triceps push down
B ) 10 min AMRAP
200 m run
12 KBS 24/16
6/6 KB clean & jerk
C ) otmem x 10
- 30 sec knifejacks
- 30 sec dual KB static hold
- 30 sec Russian twist
- 30 sec dual KB oh hold
- 30 sec plank hold • Zon 3+ 4 ◦

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