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

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

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

c) emom 10’ core work

10-20 abmat situp
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

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

Ma 14.1.

A) e1,5m x 5

2x ps + 2x ohs
@easy weight, focus on technique

B) emom 12

1x snatch deadlift + 1x hang snatch
@add weight every 2 sets, last 2-4 sets are heavy sets!

c) emom 15

weighted run @wb
10 floor seated press @bar
10 goblet squat @kb
10 good morning @bar+weights
10 bicep hammer curls @2x db

Su 13.1.

rest

La 12.1.

A) e2mom x 5

8 x pause Deadlift (2″pause at knee)
@55% 1rm

B) e1,5mom x 10

5 x chin up (banded, strict, weighted..)
8 bent row

C) Core work

Tabata 1.

mountain climber

Tabata 2.

plank leg raises

Pe 11.1.

A) e1,5mom x 5

2 x ps + 2 x ohs
@easy weight

B) emom 12

1 x snatch deadlift + 1 x hang snatch
add weight after every 2.nd set, last 2-4 are heavy sets!

C) emom 15

8 GTOH @52,5/35kg
8 bar facing burpee
15 WB
row max distance in 45″
rest