Strength Strict press 3-4reps x 5set ca 70-80% Strict supinated pull up 3-4reps x 5set Conditioning Cindy 20min amrap 5 pull up 10 push u...

Strict press + Push press 2+2 x 6set bygg vikten upp så tungt som möjligt Strict pronated pull up 4-6reps x 6set 4set Dumbbell alternatin...

Deadlift 8-6-4-4-4 reps Bygg vikten över set ca 50-85% 4set 1-3 wall climbs 10-12 KB rack reverse lunges 6-8 KB front squat 3set 10 KB Si...

Front Squat 6 x ca 50% 4 x ca 70% 6 x ca 60% 4 x ca 75% 2 x ca 80% 2 x ca 85% Conditioning På tid 21-18-15-12-9-6-3 Front squat ca 50% av...

Strict press 5-4-3-3 reps 60-80% Strict pull up 4-3-2-1 reps 5set 6-8reps Dumbbell Z-press 6-8reps Ring push ups 12-16reps Gorilla rows ...

Strength Close grip bench press 6-5-4-3-2-1 reps bygg vikten över set Gorilla rows 12 x 6set så tungt som möjligt Conditioning 20min amra...

Amrap 21min 20 dumbbell single arm clean and jerk 20 chest to bar pull up / pull up / jumping pull up 20 strict hspu / pike push ups 20 b...

5set 4KB snatch + 4 KB push press + 4 KB staggerd row / arm På tid 21-15-9 burpee box jump over 42-30-18 wall balls

Deadlift 8-6-4-4 reps ca 60-70-80-80% 3set 8-10 dumbbell deadlift 10-12 Goblet cossack squat 12-10-8-6-4-2reps av Bear hug squat Bear hug...

32min amrap 400m löpning 40 push ups. 24cal assault bike 20 burpees 24cal rodd 10 Dball over shoulder

5set 6-8 dumbbell seated press 8-12 dumbbell bench press 6-12 pull up 4set 10-12 Renegade rows 10-12 reverse lunges 2set 20-30s Dual holl...

5set 4-6 strict press 4-6 strict pull up Amrap 20min 8 toes to bar / beat swing. / sit ups 16 Dumbbell single arm clean and jerk 24 wall ...

Back squat 4-4-3-3-2-2 reps 65 --> 90% 4set 12 Goblet cossack squat 12 dumbbell reverse lunges 3set 8 reps / sida Suitcase KB deadlift 6-...

Back squat 4 x 2set ca 70% 3 x 2set ca 75% 2 x 2set ca 80% 3varv på tid 25 KB swings 20 burpees 15 box jump over 10 strict hspu / pike pu...

Strength 4set 8-10reps seated dumbbell press 2-4reps supinated pull up & Conditioning E4M x 5set 200m löpning 15 KB swings amrap Box step...

strength Deadlift 6-6-4-4-2-2 reps 50-80% & Conditioning 4varv på tid 12 Deadlift 18 push ups 24 wall balls

Vilodag

Strength Thrusters 4-4-3-3-2-2reps bygg vikten över set Conditioning På tid 3varv 20 thrusters 35/25kg 20 Toes to bar

Conditioning EMOM! 32min min 1. Rodd min 2. Ball slams min 3. Burpees min 4. Wall balls

strength 4set 12 dumbbell reverse lunges 8 dumbbell deadlift & Conditioning 5set 400m run 20 burpees vila 1min mellan set