To 4.10.

rest

Ke 3.10.

A) e2,5m x 5

1 hpc + 1 pc + 1sj @mid weight

B) e2,5m x 5

1 clean + 2 fs @75% clean 1rm

C) For time

4 rounds

8 hand release burpee
8 pc @60/40kg
200m run

Max effort!

Ti 2.10.

A) Deadlift

e2m

1 x 8 @60%
1 x 6 @65%
1 x 6 @70%
1 x 6 @75%

B) e1,5m x 10

5 stiff legged deadlift @mid weight (focus on neg gear)
5 pull up (weighted, strict, band..)

C) emom 10

Core work

15 banded hip extensions
30+ mountain climber

Ma 1.10.

A) e1,5m x 6

3 pos snatch
for quality, easy/mid weight

B) e2m x 4

3 x snatch pull
heavy weight

C) emom 15

20/15 cal row
20 press behind neck @bar
20 air squat
20 push up
20 single arm alt kbs

Scale -5rep/cal

Su 30.9.

Rest

La 29.9.

A) emom 5

3 x snatch balance @easy weight, fast drop

B) e1,5m x 6

3 pos snatch
for quality, easy weight

C) 30″ on/30″off x 16 rds

alt kb/db snatch
t2b/t2r
high box step-over
rope pull up

Pe 28.9.

A) Skill practice

emom 20′

pull up/C2b train (strict, kipping, butterfly..)
Du’s (max 30″)

B) 2-3 rounds. rest as needed

15/10 cal row
6-10 alt pistol squat
60m double kb front rack walk
5+5 kb single legged deadlift
5 devils press @easy db

To 27.9.

Rest

Ke 26.9.

A) Back squat

e2m

2 x 6 @60%
2 x 6 @65%

B) Front squat

e2m

2 x 4 @60%
2 x 4 @65%

C) Press + bxj, e2m

4 rds

5 Press @50-60%
4 Bxj @rem time

D) emom 8

5 x inch worm
10-20″ Bridge hold

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′

5 thruster
5 hpc
5 push press
5 fs
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

10 reps
8 reps
6 reps
reps
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

4 clean @mid weight
3 clean @mid weight+
2 clean @midheavy weight
2 clean @midheavy weight
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

La 15.9.

A) For 20 min

find deadlift 1 Rm

B) Amrap 4′

5 sumo deadlift high pull @42,5/25kg
5 push up

REST 3 min

C) 3 rds For time

10 thruster @42,5/25kg
bar over burpee