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

  1. 12 Facepull (långsamt!)
  2. 4 TGU
  3. 3 Wallclimb
  4. 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