september 2017

A.

EMOM 12min

Min 1: 40s Barbell Roll Out
Min 2: 8 Dips + 4 Viktade Box Step Ups

B.

Unbroken – Var gång man vilar/byter/missar ska 3 Burpees göras.
Partner 2o2 – 1work/1rest
AMRAP 22min

100 Wallballs 20/14lbs
100 Pull-Ups
100 KB Svingar
100 Hängande Hantel Snatch

Var 7min
200m Släddrag 60/45kg

A.

EMOM 5min
4 Push Press

EMOM 5min
3 Push Jerks

EMOM 3min
1 Split Jerk

Tungt men med god teknik!

B.

4 varv – 16min totalt

AMRAP 3min
4 Power Cleans 60/45kg
6 Handstand Push-Ups
8 Toes to Bar

1min Vila

A.

Back Squat

EMOM 4min
4 Reps @ 40-50% av 1RM

Direkt efter..

Var 90s – 9min – 6set
Set 1 – 5 reps @ 65-70% av 1RM
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 90-95%
Set 6 – 1 rep @ 90-95%

B.

2 varv
50 Double-Unders
10 Strikta Handstand Push-Ups
20 Chest to Bar Pull-Ups
30 Air Squats
15 Burpees

A.

EMOM 5min – Teknik!

Snatch Deadlift Hold 3s – vid knäskål
Snatch High Pull
Squat Snatch

B.

EMOM 8min
Hang Power Snatch
Squat Snatch

C.

På tid – Time Cap: ?

21 Bar-Facing Burpees
12 Hang Cleans 70/45kg
15 Bar-Facing Burpees
9 Hang Cleans
9 Bar-Facing Burpees
6 Hang Cleans

A.

EMOM 6min
Min 1: 30s Shoulder Taps
Min 2: 30s Fritt Handstand Hold (skalat: hjälps åt att hålla benen rakt upp 30s var)

B.

EMOM 8min
10m Handstand Walk

Skalat:
Min 1: 30s Shoulder taps
Min 2: 40s Sittande KB Axelpress (medeltungt – många reps)

C.

EMOM 20min

Välj en av 3 alternativ var min. Kan vara samma i 20min, eller blandat random
Max 50s arbete per minut / minst 10s vila per minut

1: Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats

2:
5 Viktade Sit-Ups 5/3kg
10 Box Jumps 60/50cm

3:
7 KB Svingar 32/24kg
7 Wallballs 20/14lbs
7 Toes to Bar

A.

EMOM 12min

Min 1: 40s Alternerande Hantel Snatch 22,5/15kg
Min 2: 40s Utfallssteg med KB 16/12kg (20+20s / arm)
Min 3: 10 Ring Row + 10 Push-Ups

B.

Partner 2o2 – 1work/1rest

AMRAP 20min

400m Löpning
30 Dips
25 Burpees
100 Sit-Ups
30 Goblet Squats
25 Pull-Ups

RX = Viktväst 9/6kg

Partner 3o3 – 1work/1hold/1rest

Min 1-10 – AMRAP
60 Medball Over Shoulder 30/20lbs
40 Push-Ups
20 Pull-Ups
Hold: KB Golbet Stand 24/16kg

Min 12-25 – AMRAP
21 – 15 – 9
Medball Cluster 30/20lbs
Muscle-Ups
Sit-Ups (reps x2)
Hold: Krabban hold

Min 27-35 – AMRAP
200m Partner Medball Run 30/20lbs
45 KB Svingar 24/16kg
21 Burpees
Hold: Flutter Kick Hold

A.

Back Squat

EMOM 4min
4reps @ 40% av 1RM

E2MOM 12min

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Sets 4-6 – 1 rep @ 90-95%

B.

På tid – Time Cap: När passet är slut 🙂

15 – 12 – 9

Medball Bänkpress 22,5/15kg
Handstand Push-Ups (yogamatta)
Box Jumps 70/60cm

A.

EMOM 6min

4 Viktade Strikta Pull-Ups

EMOM 4min

30s max Strikta Pull-Ups

B.

AMRAP 12min

10 Pull-Ups
15 Thrusters 45/30kg
20 Abmat Sit-Ups

A.

EMOM 6min

Hang Power Clean + Power Clean + Front Squat
Lättare vikt & Teknikträning

Vila 1min

EMOM 8min
Hang Power Clean + Squat Clean

B.

AMRAP 9min

40 Double-Unders
20 Russian Twists 20/14kg
10 Marklyft 100/70kg