Dagens pass
Måndag 26 juli
Metcon Dubbel Metcon
Metcon 1
Stång: 50/35kg
Rx+ 60/42,5kg
AMRAP 20min
20 Deadlift
10 Lateral Burpees
20 Hangpower clean
10 Lateral Burpees
20 T2B
10 Lateral Burpees
100 D.U
5min rest
AMRAP 20min
12 Wallball
12 DBPowersnatch
12 Alt DB OH Lunge
12 Pullups
6 Pistolsquats
6 BMU
6 Single arm Devils press
Tisdag 27 juli
Teknik: Paus Split jerk 16min
8set 2rep @50-65%
-Paus i dip
-Paus i fång position
Inlyftning:
EMOM: 6min 70-80%
1 Clean
2 Jerk
Metcon: TC 20min
Part 1:
6min Build 1 Heavy Clean n Jerk
Part 2:
4 RFT
8 Hang clean n Jerk 50 % of your C n J
8 Thrusters 50% of your C n J
8 V-ups
8 Burpee to target
Onsdag 28 juli
Stabilitet & Mobilitet:10min
3 rounds for quality:
12 Hollow rock
4+4 KB windbmill
4+4 One legged romanien deadlift (KB or DB)
Styrka 30min
Backsquat: 2×10@60-65%, 2×8@65-75% , 2×4@80-85%
Frontsquat from the floor:
E2MOM 16min
4 Frontsquat , bygg från 60-70%
6 Strict T2B
Metcon: TC 12min
12 8 6
Squatsnatch @65%
Chest to bar
Each round, increase weight with 5/2,5kg
Torsdag 29 juli
Teknik: 10min
HSPU, Handstand walk
Dela gruppen och välj vad du vill träna på.
20min EMOM, alternate each minute
3-5 Wallclimb
8-14 Ringdip
8 Strict press
14 Bent over row
Metcon: TC 18min
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Fredag 30 juli
Teams of 2
Del 1
”Jumping Cindy”
For time, TC 12min
You Go, I Go:
10 rounds of:
30 D.U
5 Pullups
10 Pushups
15 Airsquats
2min vila
Del 2
”Double Grace”
For time, TC 6min
You Go, I Go:
12 Rounds of:
5 Clean N Jerk 60/42.5kg
2min vila
Del 3
”Karen meets Jackie”
For time, TC 15min
4 Rounds of
37 Wallballs
250m Row/Ski/500m Bike
12 Thrusters 40/30kg
7 Pullups
2min vila
Del 4
”Diane meets Elizabeth”
For time, TC 10min
Divided anyhow
21 – 15 – 9
Deadlift 60/42.5kg
HSPU
Clean 60/42.4kg
Ringdips/Ringpushups
Lördag 31 juli
Stabilitet:
EMOM 3 varv
- 12 Facepull (långsamt!)
- 4 TGU
- 3 Wallclimb
- 4 Scapulae pullups+ 4 strictpullup
Metcon:Anpassa tempo efter dagsform, våga ta ett lugnt pass.
Perform movement in any order.
AMRAP 35min
1000m row
2000m Bike erg
1000m Skierg
50 Boxstep over
10 TGU
5 Ropeclimb
Söndag 1 augusti
A) 40min
Strenght
Benchpress 4×6 @70-75%
Sealrow 4×10 @60%
DB row on bench 4×6+6@75%
Bicepscurl 4×10@65%
Anytime during session divided anyhow: 100 Hollowrock
B)
Metcon: TC 7min
100 D.U
50 Thruster 20/15kg
25 Boxjump
