Ma 11.2.

a) For 10 min

1-2 rope climb emom/ rope practice

b) For 10 min

30 Du’s emom/ Du’s practice

c) Row 2000m

test row, go afap!

d) Cooldown

easy aerobic exercise for 10min

Su 10.2.

rest

La 9.2.

a) emom 4

3x max high squat jump @bar (weighted)

b) e1,5m x 6

2 pc + 2 pj @n. 70%pj + add weight 2,5-5%

c) e1,5m x 6

UB-set 1x clean pull + 1x hang clean
find heaviest set of the day

d) Amrap 10′

5 pull up
10 burpee
15 kbs @24/16kg
20 air squat

Pe 8.2.

a) e2m x 5

8x Deadlift @70% 1rm +add weight from prev week 2,5-5kg

b) e1,5m x 10

10 kipping pull up/butterfly pull up progressions
9+9 one arm kb/db bent over row

c) core work 4 rds

8 t2b/k2e
8 jackknife
8 hollowrock
1 min rest

To 7.2.

rest

Ke 6.2.

a) emom 8’

3-4 snatch drop @easy weight, focus on technique

b) e1,5m x 8

3x snatch (3sec pause above knee)
2x 50%
2x 55%
2x 60%
2x 65%
NOTE! Add weight from prev week approx 2,5-5% if your form allows.

c) Speed work, e3m x 6

1. Set

emom 3’

4x max high bxj

2. Set

45 sec afap
45 sec slow
45 sec afap
30 sec slow

3. Set

Emom 3’

3x 5m sprint run, afap

Ti 5.2.

a) Skill practice for 20 min

hs/ hs walk progressions

B) 3-4 rds, rest as needed

25/20 cal Row @heaviest gear
10 wb ohs
8-10 db/kb press in split
10 banded pull throughs
30 Du’s

Ma 4.2.

a) e2m x 4

3x tempo BS @50%
6s down, 6s up

b) e2m x 4

7x FS + 3x BS @70% FS

c) e2m x 4

4x press + 2x push press @75% press +add weight from prev week 2,5-5%

d) emom 10, core work

20x heel taps
10x plank knee to elbow

Su 3.2.

rest

La 2.2.

a) e2m x 5

8 Deadlift @70% 1rm

b) e1,5m x 10

10 kipping pull up/ butterfly pull up
8 + 8 one arm kb/db bent over row

c) emom 10′ core work

10 kb weighted hip extensions
10 rotating plank

Pe 1.2.

a) emom 8′

3-4 snatch drop @easy weight, focus on technique

b) e1,5m x 8

3x snatch (3 sec pause below knee)
2 rds @50%
2 rds @55%
2 rds @60%
2 rds @65%

c) e3m x 6

1. set

10 kb/db hang C&J
10 box step over burpee

2. set

row 45″ afap
row 45″ slow
row 45″ afap
row 45″ slow

3. set

1 round Cindy
3 rounds/150m run around gym (1 round is 50m)

Scale if needed!

To 31.1.

rest

Ke 30.1.

a) Skill practice

for 20min Bar/ ring MU practice

b) 3-4 rds, rest as needed

10 banded pull throughs
8 + 8 one arm ring row
8-10 kb/db press in split
1-2 rope climb
30 Du’s

Ti 29.1.

a) e2m x 4

3x tempo BS @50%
6s down, 6s up

b) e2m x 4

6x FS + 4x BS @70% FS

c) e2m x 4

4x Press + 2x Push press @75% Press

d) emom 10’ core work

5-15x bar Ab roll
10x superman hold

Ma 28.1.

a) emom 4

3 max high bxj

b) e1,5m x 6

2x pc + 2x pj @n 70% pj

c) e1,5m x 6

unbroken set

1x clean pull + 1x hang clean
find heaviest set of the day

d) emom 10’ speed work

20 lunge jumps
4x 10m sprint run

Su 27.1.

rest

La 26.1.

a) e2m BS

4 x 10 @50%

b) e1,5m Press

4 x 10 @50%

c) emom 6′

5 thruster @press weight

d) Core work 2 rds

30″ burpee
30″ side plank left
30″ russian twist
60″ Full plank
30″ bicycle crunches
30″ side plank right
30″ mountain climber
60″ REST

Pe 25.1.

1. emom 6′

1 clean deadlift + 1 clean pull + 1 clean high pull @easy weight

2. emom 5′

3x high hang power clean @easy weight

3. emom 5´

1 high hang clean + 1 hang clean + 2 power jerk @easy/mid weight

4. e1,5m x 6

2x clean + jerk (split) @moderate weight, focus on correct technique

5. e1,5m x 6

1 clean @find heaviest lift of the day

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