6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility
ONSDAG
SKILL/STRENGHT
Can be part of an extended warm up
TABATA 2 rounds, rest 2 min between rounds, TOT 10min
– Plank
– Right side plank
– Left side plank
Then in 10 min
3 sets of
– Floor press* (bench from floor) 3 x 10 reps
– Strict pull ups OR Banded strict, As many as you can
*Pick a weight that is challenging, keep it the same across the 3 sets.
METCON
3 rounds for time TC 12min
– 250m Row
– 15 Wallballs 9/6kg
– 1 Cartwheel and 2 roll overs (1 hjulning och 2 kullebyttor)
– 15 Wallballs 9/6kg
– 1 Cartwheel and 2 roll overs
L1: 300m
L2: 250m
L3: 250m, 6/4kg
L4: 150m, 6/4kg