Igår

A: 6 set x 15 hollow rocks, 20sek arch hold mellan varje set

B: 15min EMOM

– 10 wallballs
– 5 pushups

Squat class
3 set x 10 reps @ 105% of 20RM 
1 set x 20 reps @ 65% of 20RM 
Accessory work:
– 3 set x20 reps DB walking lunges
– 3 set x 5 broad jumps

Iförrgår

A: Clean+hang clean 1+1 15set bygg dill dagens tyngsta av komplexet från tom stång

B:10min AMRAP

– 2 clean and jek 42,5/60kg
– 4 toes 2 bar
– 8 split jumps

lördag 16 november

25min AMRAP

– 20 Wallballs
– 20 Pullups
– 20 KB-swings
– 20 situps

fredag 15 november

I team om 2 pers, 20 min AMRAP

– 7 thrusters 25/30kg
– 7 pullups
7 burpees

Atleterna gör varannan övning

torsdag 14 november

A: Snatch deadlift 8 set x 3 reps @ 100% av 1RM snatch

B: 10min AMRAP

– 10 powercleans 35/50kg
– 5 STOH 35/50kg
– 80m run

onsdag 13 november

A:12min EMOM 8-10 pushups

B:12min AMRAP

– 20 DU
– 10 Toes 2 bar
– 3 wallclimbs

tisdag 12 november

A: Viktade box stepup 5 set x 8 reps (4/ben) AHAP backrack

B:15min AMRAP

– 5 boxjumps
– 10 Wallballs
– 15 KB-svingar 16/24kg

måndag 11 november

A: 6 set 30sek plankan 20 russian twist med viktplatta 

B:12min EMOM

– 5 KB thrusters
– 5 burpees over KB

Squat class
På 3 set bygg till 20RM
Accessory work
Hip Thrusts 3 sets x 8reps
Front rack walking lunges 3 set x 10steps
Kang squats 3 sets x 5 reps med medball


söndag 10 november

A: Ring muscleup teknik

B:7 min AMRAP

– 5 pullups
– 5 situps
– 5 airsquats

lördag 9 november

I team om 2 pers, 25min AMRAP

– 20 burpee boxjump overs
– 20 Toes 2 bar
– 20 KB-svingar 16/24kg
– 20 goblet squats 16/24kg