Ti 25.9.

Work with your friend for 55’

  • 400m run
  • 15 wb
  • 2 rope climb
  • 10 stoh @42,5/25kg
  • 25 Du’s/50 Su’s
  • 500m Row
  • 10 pc @42,5/25kg
  • 15 sledge hammer tire hit
  • 20+20 prowler push @partner weight
  • 30 hit battle rope

 

Ma 24.9.

A) e2m x 5

  • 5 deadlift @60-65%
  • silent touch to ground

B) e2m x 5

  • 5 strict pull up (weighted)
  • rem time: 5 gm jump @bar

C) Core work

emom 10

  • 20 bicycle crunch
  • 20 bird dog exercise

Max work time 45”


 

Su 23.9.

Rest


 

La 22.9.

A) emom15′

  1. 5 thruster
  2. 5 hpc
  3. 5 push press
  4. 5 fs
  5. 5 ohs

@easy weight

 

B) ”Diane”

21-15-9

  • Deadlift @102,5/70kg
  • hspu

C) Cooldown

  • easy aerobic exercise

 

Pe 21.9.

A) e2m x 4

  • 4 snatch balance @easy/mid weight

B) e1,5m x 5

  • 1 hang snatch + 1 snatch + 1 snatch pull
  • @mid/midheavy weight

C) 3-4 rounds, rest as needed

  • 10 parallette push up
  • 20 abmat/ghd situp
  • 5-10 narrow grip chin up
  • 10m 1-arm kb lunge walk

 

To 20.9.

Rest


 

Ke 19.9.

A) Skill practice

  • for 20min
  • e1,5m
  • MU training (bar, ring, pulls, dips…)
  • Du’s

B) ”Nancy”

5 rounds for time

  • 400m run
  • 15 ohs @42,5/30kg

C) Cooldown

  • Easy aerobic exercise

 

Ti 18.9.

A) e2,5m x 5

Back squat

  1. 10 reps
  2. 8 reps
  3. 6 reps
  4. reps
  5. 2 reps

@ add weight, 1-2 reps tank each set

 

B) e2m x 5

  • 5 press in split @ easy/mid weight, 1-2 reps tank (add 2,5-5kg prev time)

C) Core work

emom 10′

  • 10-15 strict t2b
  • 15 back extensions + supine arm rotations

 

Ma 17.9.

A) e2m x 5

  1. 4 clean @mid weight
  2. 3 clean @mid weight+
  3. 2 clean @midheavy weight
  4. 2 clean @midheavy weight
  5. 1 clean @heavy weight

B) e2m x 3

  • 3 clean highpull @heavy weight

C) For time

4 rounds

  • 7 power jerk
  • 7 power clean
  • 7 bar over burpee
  • 200 run
  • @52,5/35kg barbell

 

Su 16.9.

Rest