Program w 17
| A | Intervall / Tid | B | Info | |
| Måndag | Team | for time lag av två | 75 cal row
75 boxjump over 75 deadlifts 80/55kg 75 wallballs 9/6kg 75 pushups gärna upphöjda 75 wallballs 75 deadlifts 80/55kg 75 boxjump over 75 cal row |
|
| Tisdag | Hang power snatch 3 rep start var 90 sekund x8 | “90s on: 90s off:
x6 “ |
“1) Valfri cardio maskin (run, row, bike, ski)
2) AMRAP 5 powersnatch 35/20kg 10 back squats 35/20kg 3) AMRAP 5 Burpee box jump 10 goblet squat 24/16kg |
|
| Onsdag | Lutande supinerad skivstångsrodd 8-12 rep
Vila 30 sekunder Strikta pullup 6-8 rep Vila 60 sekunder X3 |
60 amerikanska kb swings 24/16
60 WB 30 pullup 30 amerikanska kb swing 24/16kg 30 wb 15 pullup TC 18min |
Intense Mobility
3 rounds of: 50s R1 Hollow, R2 Side hollow and R3 Superman complex50s L/R Diagonal stretch 3 rounds of: 50s Wall heel pulls, 50s L + 50s R Skater squat with long lever 3 rounds of: 50s Prone shoulder pass throughs in front body line, 25s Hip bridge with walk 3 rounds of: 50s Windshield wipers lying or Hanging, 80s Cozzack complex 3 rounds of, 50s Bridge wall walk or Hold, 25s + 25s Hawaiian squats |
|
| Torsdag | Back squat tre tunga tior, 2min vila emellan | AMRAP 20 | “20/16 cal row
8 pull-ups 10s chin over bar hold 20/16 cal row 8 box jumps 10 squat jumps” |
Styrkeklass
“Strikt press 7×1 Rest 1-2 min mellan set Superset: Striktpress 6 reps på 50% av dagens tyngsta 1a 8 ring pushups 15 tunga lagom swingar Rest 1 min x 4 |
| Fredag | “Power clean +
thruster (1+1) 10 set tungt go every 90 sec |
8 min AMRAP | “8 power cleans 50-60% av complex
8 thrusters 50-60% av complex 8 burpees” |
Styrkeklass:
Sumo deadlift 5×2 Rest 2 min mellan EMOM 16 1) 6 D-ball/sandbag to platform 2) 12 DB-benchpress 3) 8 double KB-front squats 4) Rest |
| Lördag | Cash in 100 cal row
100 wallballs 80 thrusters 50/35kg 60 TTB 60 STOH 50/35 50 front rack lunge 50/35 50 hand release pushups Cash out 100 cal row |
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| Söndag | emom 3 burpee tc 40 | “150 wallballs
75 power clean 35/20 100 walballs 50 power snatch 35/20 50 wallballs 25 power clean & jerk 35/20 “ |
Styrkeklass
Back squat Bygg till en tunga 1a Gör sedan 3×3 på 90% av dagens tunga 1a vila ordentligt mellan set Double KB front rack walking lunge EMOM 12 min 6 steg framåt. |
