Vecka 47
22/11
Strength
In 20 minutes: find your 1RM in back squat
Workout
2 rounds for time of:
100 double-unders
20 overhead squats 40/30 kg
100 double-unders
12 Chest to bar
100 double-unders
20 dumbbell snatches 22,5/15 kg
100 double-unders
12 Chest to bar
Timecap: 14 min
23/11
Strength
In 20 minutes: Find your 1 RM in strict press and weighted strict pullup. Build the weight up in supersets.
Gymnastic workout
”COMPLEX FRAN”
For time:
7 chest to bar
7 pullups
7 toes to bar
21 thrusters 42,5/30 kg
5 chest to bar
5 pullups
5 toes to bar
15 thrusters 42,5/30 kg
3 chest to bar
3 pullups
3 toes to bar
9 thrusters 42,5/30 kg
Timecap: 14 min
Accessory (optional)
100 pushups*
24/11
Strength
Deadlifts: 20 reps @ 55% of 1 RM deadlift, then: 3x10 at same weight
Workout
3 rounds:
200m run
10 shoulder to overhead (40/30 - 50/35 - 60/40 kg)
200m run
10 shoulder to overhead (40/30 - 50/35 - 60/40 kg)
200m run
10 shoulder to overhead (40/30 - 50/35 - 60/40 kg)
Rest 3 min between each round.
Timecap: 23 min
Accessory (optional)
Dumbbell pendlay rows 4x15 @ light weight
25/11
TABATA
26/11
Team workout (2&2)
AMRAP 30 min:
40-30-20:
Hang power cleans 60/40 kg
Wallballs 9/6 kg
30-20-10:
Dumbbell hang clean and jerks (1x22,5/15)
Box jump overs
20-15-10:
Devils press (1x22,5/15)
Calorie assault bike
28/11
Warmup 10 min
Event 1
You go i go 6 rounds
250m Row
10 Wall Ball
5 Box jump over
Timecap 9 min
Event 2
15 Devil press
30 Sync AB-mat situps
10 D-ball over shoulder
15 sync one arm OH lunges
30 Box stop over with KB
Timecap 9 min
Event 3 Event 3
Beginner Scaled
15 DL 15 DL
15 Burpee over bar 15 Burpee over bar
12 Clean (anyhow) 12 Clean (anyhow)
12 Burpee over bar 12 Burpee over bar
9 Thruster 9 Snatch (anyhow)
9 Burpee over bar 9 Burpee over bar
Herr 70 kg/50 kg/40 kg Herr 80 kg/ 60 kg/ 40 kg
Dam 55 kg/ 35 kg/ 25 kg Dam 65 kg/ 45 kg/ 25 kg
Timecap 8 min
Event 4
Buy in
50 sync Goblet squat
in to
3 RM Clean
KB Beginner 16/12 Kg
KB Scaled 24/16 kg
