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torsdag 1 oktober

A: 15 minutes
2 Split jerks (with pause in catch), from floor

B: 10 Minutes to accumulate max reps of
DU
KB Snatch (16/24 Kg)

» Hela veckans schema

Igår

A: 10 Rounds (building weights)
1 Squat Clean + 1 Front Squat

B: 8 AMRAP
8 Box Step Overs
8 KB swings (24/32)
8 Goblet Squats (24/32)

Iförrgår

A: 4 Rounds of Complex (each round is unbroken)
——————-
1 Strict press
2 Push press
3 Push Jerk

B: 15 AMRAP
21 Power Cleans (35/60)
15 Wallballs
9 Wallball pushups

måndag 28 september

A: Marklyft 5×5 Overhand Grip. Heavy working sets.

B: 21-15-9
Lateral Burpees over bar
OHS (20/30Kg)

söndag 27 september

A:Hang snatch 10 set x 3 reps 

B: 8min AMRAP

– 8 Hang squatsnatch 25/35kg
– 8 burpees

lördag 26 september

20min AMRAP

– 20 burpee box jumpovers
– 20 KB-svingar 16/24kg
– 20 utfallssteg med KB
– 20m Bearcrawl 

fredag 25 september

18min AMRAP

– 4 HSPU/Pik-PU
– 8 Goblet squats 16/24kg
– 16 Situps

torsdag 24 september

A:10min EMOM

– 20s hollow hold
– 20s arch hold

B: 15min AMRAP

– 20 airsquats
– 10 KB-svingar 16/24kg
– 5 Toes 2 bar

onsdag 23 september

A:Front racked lunges 4 set x 8 reps (4/sida) AHAFA

B: 10 min EMOM

– Min 1: 8 thrusters @30/42,5kg
– Min 2:8 burpees over the bar

tisdag 22 september

A: Push press 4 set x 12 reps AHAFA

B:På tid, 3 varv av:

– 10 Man-makers 12/16kg
– 50 DU
– 80m löpning