Monthly Archives

september 2016

Lördag 1/10

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A.

15min

Hitta dagens tyngsta Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Push Press bakom nacken

B.

Partner 2o2 – 1w/1r

20min AMRAP

40 Pull-Ups
50 KB Svingar
30 Push-Ups
50 Wallballs
20 Push Press
50 Abmat Situps

Fredag 30/9

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A.

Snatch Warm up

9 OHS + Sots pressar med pinne sen stång

15min – Hitta dagens tyngsta complex – TnG

2 Snatch DL + Power Snatch + Snatch

B.

Partner 2o2 – 1w/1r

13min AMRAP

50 Snatch 45/30kg
40 Clean & Jerk
30 Front Squats
20 Push Press
10 Overhead Squats

Vart byte mellan partners = 5 Burpees var

Vila 3min

12min AMRAP

50 Box Jumps 60/50cm
40 Pull-Ups
30 Pistols / ben
20 Handstand Push-Ups
10 Muscle-Ups (C2B + Dip eller 2 PUs + Dip)

Vart byte mellan partners – 20 Double-Unders var (40 SU var)

Torsdag 29/9

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A.

EMOM 9min

Min 1: 40s Axel – Innåt rotation*
Min 2: 40s Axel – Utåt rotation*
Min 3: 40s Hängande L-sit

*Kör inte samma arm direkt efter vart annat.

B.

AMRAP 7min
250 Meter Rodd
10 Thrusters 45/30kg

Vila 5min

AMRAP 7min
40 Double-Unders
20/15 Hand-Release Push-Ups

Vila 5min

AMRAP 7min
20 Box Jumps 60/50cm
10/7 Ring Dips

Onsdag 28/9

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A.

EMOM 8min

Min 1: 40s KB OH Walk 24/16kg
Min 2: 10 Viktade Good mornings

B.

15min

Hitta dagens tyngsta

3 rep Overhead Squat

C.

11min AMRAP

500m Rodd
10/7 Ring Muscle Ups*
15 Ground to Overhead 70/50kg

*Skalning: 10 Pull-Ups + 10 Ring Dips

Tisdag 27/7

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A.

EMOM 8min

Min 1: 40sekunder Partner sittande medball twist
Min 2: 40sekunder Bandade sido steg

B.

15 min

Bygg upp till dagens tyngsta complex – TnG

1 Marklyft + 3 Power Cleans

C.

EMOM 15min

Min 1: 8 Marklyft 80/60kg
Min 2: 40 Double-Unders
Min 3: 10-15 Toes to Bar

Måndag 26/9

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A.

EMOM 8min

Min 1: 10 Hantel rodd
Min 2: 10 Sittande benlyft – lugnt, kontrollerat, högt


B.

Strikt Press

E2MOM 14min

Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
Set 7 – 10 reps @ 65-70%

Har du inget PR? Använd sista setet till att hitta ett PR.

C.

21 – 15 – 9

Bar Facing Burpee
Thruster 45/30kg
Chest to Bar Pull-Up

Lördag 24/9

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A.

EMOM 12min

Min 1: 12 Slamballs – inga drop balls
Min 2: 10 Ring rodd – utmana vinkeln
Min 3: 8 High Box Jumps – max höjd

B.

AMRAP 18min – Partner 2o2 – 1w/1r

400m Rodd
30 KB Svingar 24/16kg
200m Löpning
30 Hantel Snatch 25/15kg
400m Rodd
30 Pull-Ups
200m Löpning
30 Air Squats

Torsdag 22/7

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A.

EMOM 9min

Min 1: 10 Pistols
Min 2: 5+5 Singel leg Romanian deadlift med stång
Min 3: 30 sekunder Hanging L-sit

B.

Var 10min i 40min (4set)

500 Meter Rodd
400 Meter Löpning
50/40 Push-Ups (Herrar/Damer)

Onsdag 21/7

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A.

EMOM 8min

Min 1: 10 Bent-over barbell row
Min 2: 20 Russian Twists 24/16kg

B.

E2MOM 16min

Back Squat

Set 1-: 8 reps @ 60% av 1 RM
Set 2-3: 6 reps @ 70% av 1 RM
Set 4-5: 4 reps @ 80% av 1 RM
Set 6-7: 2 reps @ 90% av 1 RM
Set 8: Max reps @ Kroppsvikt

C.

AMRAP 8min

20 Hand Plank Shoulder Taps
15 KB Svingar 32/24kg
10 Push Press 60/45kg