Morgoncardio

EMOM 40 min
Min 1-8
10 cal skierg
10 cal a-bike
10 GHD
1 min rest
Min 9-16
11 cal skierg
11 cal a-bike
11 GHD
1 min rest
Min 17-24
12 cal skierg
12 cal a-bike
12 GHD
1 min rest
Min 25-32
13 cal skierg
13 cal a-bike
13 GHD
1 min rest
Min 33-40
14 cal skierg
14 cal a-bike
14  GHD
1 min rest

Annonser

Min Regionals

Mini Regionals

Event 1
1,200-m run
Then, 6 rounds of:
4 handstand push-ups
6 chest-to-bar pull-ups
12 squats
———————-
Event 2
15-9-3 reps for time of:
Dumbbell snatches 22.5 kg
Ring dips
———————–
Event 3
6-4-2 reps for time of:
Muscle-ups
Single-arm overhead squats 22.5 kg
————————-
Event 4
For time:
30 cal. bike
20 burpee block jump-overs
10 100 lb medball cleans

Event 1: 12:54
Event 2: 2:13
Event 3: 2:34
Event 6: 6:00

Clean complex
1 power clean + 1 hang squat clean + 1 front squat

50-60-70-80-85-90-95-100 kg

Uppsamling V.19-20

Har varit väldigt mycket fokus på laxfiske senaste veckorna så lite mindre träning  men några pass har det hunnits med.

22 maj

1. Power Snatch: (57,5 kg/3)3

2. Snatch Pull: (67.5 kg/3)3

3. OHS: (60 kg/3)3

4. ”Grace” – 30 C&J for Time 60 kg

5.  EMOMx16
Odd: 2 MU, 4 HSPU, 8 KBS (2/1.5)
Even: Rest

6. 6 rounds
5 m handstandwalk
*1 hang power snatch 60 kg

*fail handstandwalk = 1 extra snatch

21 maj

1. Row Conditioning
10×30 Cals
Rest 1:00 after each set

23 min ink rest

2. Barbell Conditioning
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round
Rest 5:00
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round

AMRAP 15
”Kelly”
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Result: 2 rounds + 21 WB

17 maj

Front Squat
90 kg/5
97,5 kg/1
90 kg /5
100 kg/1
90 kg/5
102,5 kg/1

Conditioning
EMOMx16:
A) 12 KB Front Rack Lunges 2×24 kg
B) 12 Deficit Push-ups (stacking plates)
C) 12 DB Box Step-Ups 2×20 kg
D) 50s Plank Hold (elbows)

16 maj

E2MOM 20
5 push ups
10 GHD
15 cal Asault bike

15 maj

Run 800 m
12 rounds
2 HSPU
4 C2B
8 squats

Time: 15:11

Team of 2
30 thrusters 50 kg
10 rope climbs
20 thrusters 60 kg
10 rope climbs
10 thrusters 70 kg
10 rope climbs

AMRAP 20 min*
7 m handstand walk
1 hang squat clean 90 kg

*fail in handstandwalk = 1 extra rep hs-clean
** increase weight 2.5 kg every 5 min

13 maj Lundaloppet

10 k
Tid: 48:03

12 maj

Team of 2*
300 KB-swing
200 Gobblet squat
100 KB snatch
50 OH-squat

*en jobbar en springer 100 m

Tid: 33:42

11 maj

1. Conditioning
AMRAP 3:
12 Cal Bike
12 Power Snatch 40 kg
Rest 3:00
AMRAP 3:
12 Cal Bike
8 Power Snatch 50 kg
Rest 3:00
AMRAP 3:
12/ Cal Bike
4 Power Snatch 60 kg

Rounds: 2-2-2+8 cal

2.  Gymnastics Conditioning
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU

Time: 18:23

3. Midline Conditioning
30 GHDSU
15 Deadlifts 100 kg