2018 > 02

Onsdag 28/2 - Dag 5
A. Snatch Pull
4 Set x 1.1.1 (medeltungt, fokus på full extension och höga armbågar)

B. 5 Set
1 Power Snatch
2 Hang Snatch

C. "Hells Bells" - AMRAP 12 min
1-2-3-4-5-6-7-8-9...
KB-Snatches
Gobletsquats
Pullups/Ringrow - 2s excentriskt

Torsdag 1/3 - Dag 6
A. Bulgarian Splitsquats @ 20x1 4 Set x 6-8 Reps/ben

B. EMOM 15 min
1. 5 Hang Power Snatch
2. 6-10 Burpee Boxjumpover
3. 6-10 T2B / Hanging Knee Raises / V-Ups

C. AMRAP 8 min
10 1H DB/KB Thrusters (5+5)
10 Situps
5 HR Pushups

Fredag 2/3 - Dag 7
A1. Romanian Deadlift @ 20x1 5 Set x 4-5 Reps
A2. Z-Press w. DB's @ 30x1 4 Set x 8-10 Reps

B1. Deadhang 3 Set x 20-40s
B2. Skullcrushers w. DB's @ 30x1 3 Set x 6-8 Reps

C. In Teams of 3 - AMRAP 20 min
100 KB-Swings
100 Gobletsquats
100 Burpees
100 cal Row
1 Work, 2 Rest - For reps to count, one team memeber must hold FLR position (Front Leaning Rest)

Lördag 3/3 - OPEN!!
Söndag 4/3 - OPEN!!

Måndag 5/3 - Dag 8

Ta igen styrkedel från
Onsdag 28/2 - Dag 5
Torsdag 1/3 - Dag 6
Fredag 2/3 - Dag 7

TEAM METCON - "Drop and give me 10"
In teams of 3 - Share anyhow - AMRAP 20 min
90 KB-Swings
90 Gobletsquats
90 Ballslams
1 Work, 2 Rest - Every 30 rep the whole team perform 10 Burpees
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Torsdag 22/2 - Dag 1
A. Frontsquats @ 32x1
5 Set x 4-5 Reps

B. EMOM 15min
1. 20m 1H OH-carry w. KB (10+10, tungt)
2. 4-6 Kipped HSPU @ 30x1
ELLER
4-6 Negative HSPU (3sek ner)
ELLER
20s Handstand Hold mot vägg
3.15 Ballslams

C. "Cindy ish" - 12 min AMRAP
5 Burpees
10 Situps
15 Airsquats

Fredag 23/2 - Dag 2
A. 5 Set (2s Excentrisk fas)
1 Strict Press
2 Push Press

B. AMRAP 10 min
5 Man Makers
10 KB-Swings
20m Shuttle Runs

C. AMRAP 10 min
5 T2B / Hanging Knee Raises
10 Power Cleans
10 Burpees over Bar

Lördag 24/2 - OPEN!!
Söndag 25/2 - TEAMWOD!!


Måndag 26/2 - Dag 3
A. 4 Set
Clean Pull 1.1.1 (medeltungt och fokus på full extension)

B. 5 Set
1 Power Clean
2 Hang Clean

C. AMRAP 5 min
6 Thrusters
8 Pushups
10 Deadlifts

Vila 2min

AMRAP 5
6 Pushups
8 Thrusters
10 Deadlift

Tisdag 27/2 - Dag 4
Ta igen styrkedel från
Torsdag 22/2 - Dag 1
Fredag 23/2 - Dag 2
Måndag 26/2 - Dag 3

TEAM METCON
In Teams of 3 - AMRAP 20 min
P1 - 750m Row (change to P2 then P3 when 750m is done)
P2 + P3 - AMRAP (You go I go)
5 Burpees
5 Situps
5 KB-Swings
Score is totalt rounds of the 5-5-5 AMRAP done by the team
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Måndag 19/2 - Dag 6
A. Backward Frontrack Lunges 4 Set x 6-8 Reps (3+3/4+4) Starta från rack!

B. EMOM 15min
1. 5 Hang Cleans
2. 25 DU / 50 SU
3. 6-8 Knees-2-Elbow

C. AMRAP 8min
5 Pushups
10 Boxjump Stepdowns
15 Situps

Tisdag 20/2 - Dag 7
A1. Romanian Deadlift @ 30x1 4 Set x 6-8 Reps
A2. Dumbbell Floorpress @ 30x1 4 Set x 8-10 Reps

B1. Tall Kneeling Arnoldpress @ 30x1 3 Set x 6-8 Reps
B2. Hammercurls @ 40x1 3 Set x 6-8 Reps

C. In Teams of 3 - Timecap 20min - Goal 300 Cal - Shae anyhow
P1. Row - Maximum 30 Cals before change
P2. Planka - Must always be held to count Cals
P3. Rest
*5 Sync Burpees (for all 3) when rower change

Onsdag 21/2 - Dag 8
Ta igen styrkedel från
Tisdag 17/2 - Dag 5
Onsdag 19/2 - Dag 6
Torsdag 20/2 - Dag 7

In Teams of 3 - "If Murph was a Rower" - Timecap 20min
160cal Row
100 Pushups
100 Airquats
100 Situps
160cal Row
1 work, 2 rest - Share anyhow!
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Tisdag 13/2 - Dag 1
A. Frontsquat @ 31x1 4 Set x 6-8 Reps

B. EMOM 15min
1. 20m Suitcase Walk (10+10, tungt)
2. 4-6 kippade HSPU @ 30x1
ELLER
4-6 negativa HSPU 3sek ner
ELLER
20s Handstand Hold mot vägg
3. 8-10 Wallballs

C. "Svea" - 3 Rounds for Time
15 Ground to Overhead (Clean & Jerk/Press)
15 Burpees

Onsdag 14/2 - Dag 2
A. 4 Set
2 Strikt Press
3 Push Press
(3s excentrisk fas)

B. "8-Ball" - AMRAP 8min
8 Pistonrow w. KB (8/arm)
8 Backward Lunges w. 2x KB in FR (4+4)
8 Lateral Burpee  Over KB

C. "Who runs the World?" - AMRAP 15min
2-4 Kipped Pullups (Excentrisk nedväg 2-3s)
ELLER
2-4 Ring Row
10 Situps
40m Shuttle Runs

Torsdag 15/2 - Dag 3
A. Clean Pull 4 Set x 1.1.1 (medeltungt, fokus på full extension)

B. 4 Set
1 Power Clean
1 Hang Clean

C. AMRAP 5min
10 Alt 1H KB-swings (5+5)
10 1H KB Thrusters (5+5)
5 Pushups

Vila 2min

AMRAP 5min
10 Alt 1H KB-Swings (5+5)
5 Pushups
10 1H KB Thrusters (5+5)

Fredag 16/2 - Dag 4
Ta igen styrkedel från
Tisdag 13/2 - Dag 1
Onsdag 14/2 - Dag 2
Torsdag 15/2 - Dag 3

TEAM METCON
In Teams of 3 - AMRAP 20min
21-18-15-12-9-6-3
P1. KB-Swings (Every person do 21 KB, then 18, and so on...)
P2+P3. Burpees (Share anyhow while P1 do KB-Swings)

Lördag 17/2 - Dag 5
A. Snatch Pull 4 Set x 1.1.1
(medeltungt, fokus på full extension och höga armbågar)

B. 4 Set
1 Power Snatch
1 Hang Snatch
1 OH-Squat

C. Medball Madness - AMRAP 10min
10 Ballslams
10 Wallballs
10 Backward Lunges w. Medball OH (5+5)

Söndag 18/2 - TEAMWOD!!
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Lördag 3/2 - Dag 1
A. Backsquat - Bygg till 1RM inom 15 min

B. EMOM 12min
1.10 WB
2.10/8 cal rodd
3. 20+20s sido planka hö/vä

C. Clean up - AMRAP 12min
Buy-in: Powerclean*
5 Burpees
5 situps
5 airsquats
*Buy-in Powerclean ökar med 1 Rep varje varv

Söndag 4/2 - Teampass!!

Måndag 5/2 - Dag 2
A. Complex - Bygg till tyngsta inom 15 min
1 Frontsquat
1 Push Press
1 Split Jerk

B. Bygg till en 3a Strict weighted Pullupp
ELLER
AMRAP 2min Strict Pullups
ELLER
AMRAP 2 min Ring Rows @ 30x1

C. AMRAP 25min
5 HR Pushups
10 Alt DB/KB Snatches
20 Jumping/Backward Lunges
20m Farmers Walk w. KB

Tisdag 6/2 - Dag 3
A. Clean & Jerk - Bygg till tyngsta inom 15-20 min

B. Bulgarian Splitsquat - Bygg till tyngsta 6 RM/ben inom 10min

C. Chip Away! - TC 15min - 5 Burpees mellan varje övning
5 HR Pushups
10 Thrusters
15 Ball Slams
20 Squat Jumps
30 Situps
20 Squat Jumps
15 Ball Slams
10 Thrusters
5 HR pushups

Onsdag 7/2 - Uppsamlingsdag
45 min Row for Meters
ELLER
2000m Row For Time
ELLER
300 DU
AMCAL Row 10 min

Eller ta igen
Dag 1 - Lördag 3/2
Dag 2 - Måndag 5/2
Dag 3 - Tisdag 6/2

Torsdag 8/2 - Dag 5
A. Close Grip Benchpress - Bygg till 3RM inom 10min

B. EMOM 15min
1. 4-5 Hips To Rings ELLER Ring Pullups
2. 25 DU / 50 SU
3. 4-6 DB Clean & Press

C. In Teams of 3
27-21-18-15-12-9 Cal rodd
P1: Row (Every team member has to row 27 cal each, then 21...)
P2+P3 AMRAP Pushups - Share Anyhow
Aim for lowest time and highest Repcount Pushups

Fredag 9/2 - Dag 6
A. Power Snatch - Bygg till tyngsta inom 15min

B. OH-Squat - Bygg till tyngsta 3RM inom 10min

C. 5 Rounds For Time
15 DU / 30 SU
10 Alt DB/KB Snatches
10 Situps

D. "My kind of Bar"
8-9-10
Power Clean
Shoulder To Overhead
Frontsquats

Lördag 10/2 - Dag 7
A. Deadlift - Bygg till tyngsta inom 15min. PERFEKT FORM!

B. Sörensens Test

C. In Teams of 3 - "Squad goals" - EMOM 21min
P1 - 8 Plate Thrusters, then AMCAL AB/Row
P2 - Sidoplankan (byt sida själv)
P3 - Rest
Score: Total Cal on AB/Rower

Söndag 11/2 - Teampass!!

Måndag 12/2 - Uppsamlingsdag
45 min Row for Meters
ELLER
2000m Row For Time
ELLER
300 DU
AMCAL Row 10 min

Eller ta igen
Dag 5 - Torsdag 8/2
Dag 6 - Fredag 9/2
Dag 7 - Lördag 10/2

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