190201

6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility

FREDAG LUNCH (TGIF passen längre ned på sidan)

SKILL/STRENGHT
Movement midline mobility
Warm up or as a part of warm up

3 Rounds
– 30 Sec side plank right
– 30 Sec side plank left
– 30 Sec rest in center plank

3 Rounds
– 1 Min of walking kettlebell swing, pick a weight
– 1 Min of burpees
– 1 Min of rest 

3 Rounds
– 30 Sec kb overhead squat right Arm
– 30 Sec kb overhead squat left Arm

1 Min of one hand alternating kettlebell swings

1 Min of rest

METCON
EMOM 21min 7 rounds

Min 1: 30 sec Deadlift 80/55kg
Min 2: 30 sec Box jumps
Min 3: 30 sec Chest to bar pull ups

L1: 100/70kg, Muscle ups
L2: RX
L3: 60/40kg, pull ups
L4: 50/35kg, box walks, ring rows

 

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TGIF FREDAGSPASS
In teams of 3,
One athlete on each movement, rotating

EMOM 15min 5 rounds
Min 1: 30 sec Deadlift 80/55kg
Min 2: 30 sec Box jumps
Min 3: 30 sec pull ups

Score is total reps

Rest 10 min then

For time
Share anyhow

– 200 Double unders
– 20 Power cleans 60/40kg
– 40 Toes to bar
– 40 Wallballs 9/6kg
– 100 Box jump overs
– 40 Wallballs 9*6kg
– 40 Toes to bar
– 20 Power cleans (60/40)
– 200 Double unders

L1: Power snatch
L2: RX
L3: 100 double unders, 40/30kg, 20 toes to bar
L4: Single unders, 30/20kg, hanging knee raises