To 24.1.

rest


 

Ke 23.1.

e3m x 12 (rest rem time)

1. set

  • 15/10 cal row
  • 2 rope climb or 2x 20″ rope hang
  • 30 Du’s

2. set

  • 6x 15m sprint run
  • 10 alt kb/db snatch
  • 10 bxj

3. set

  • 10 ab roll @bar
  • 30″ side plank left
  • 30″ side plank right

 

Ti 22.1.

1. emom 5′

  • 5 x snatch deadlift @ bar

2. emom 5′

  • 5 x snatch high pull @bar

3. emom 5′

  • 5 x ohs @bar

4. emom 5′

  • 5 x snatch balance @bar

5. emom 5′

  • 5 x muscle snatch @bar

6. emom 6′

  • 1x snatch high pull + 2x power snatch @easy weight

7. emom 6′

  • 1x snatch pull + 1 snatch @easy weight

 

Ma 21.1.

For 45 min, rest as needed!

  • 20 lateral box step over
  • 2 rds around gym oh walk @pick object
  • 20 wb clean + jerk
  • 800/700m row @easy gear
  • 2 rds around gym farmer walk @double kb
  • 20 knees 2 elbow
  • 2 wall climbs, 5 sec hold at top
  • 2 skin the cat
  • 15m +15m banded walk

This is  a low resistance and hart rate practice!


 

Su 20.1.

rest


 

La 19.1.

4 sets, each 10 min following 2 min rest.

 

1. set

Row 10′

  • 1min high intensity
  • 1min low intensity

 

2. set

emom 10′

  • 1-2 rope climb or practice rope climbing

 

3. set

amrap 10′

  • 5 wb
  • 5 wb c&j
  • 5 wb ohs

 

4. set

emom 10′

  • 30 Du´s

 

Pe 18.1.

a) e2m x 5

  • pause deadlift (2” stop at knee) @55% 1rm +5-10kg prev week

b) e1,5m x 10

  1. 5x chin up (strict/weighted/band)
  2. 8x bent row

c) emom 10’ core work

  1. 10-20 abmat situp
  2. 20-40” wall plank

 

To 17.1.

rest


 

Ke 16.1.

a) e1,5m x 5

  • 1 pc + 1 pj + 1 c + 1 sj @easy/mid weight
  • focus on technique

b) emom 8

  • 1 clean
  • add weight up to 90% day 1rm

c) e1,5m x 5

  • 5 hang clean high pull @mid/heavy weight + add weight from prev week

d) amrap 12’

  • 40 Du’s
  • 20 push press @45/30kg
  • 10 bar over burpee

 

Ti 15.1.

A) e2m BS

  • 3x 10 @62,5%
  • 1x 8 @65%

B) e1,5m Press

  • 3x 10 @62,5%
  • 1x 8 @65%

C) emom 6

  • 7 thruster @press weight

D) emom 10 core work

  1. 15 weighted situp
  2. 10 hip extension hold +alt. leg rises