13/2 - 18/2

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!!