Complex

high hang, mid hang, floor

Base

Snatch

6x3 80%

Snatch Pull

3x3 @110%

Skill/Weakness

15 min Work 45/15

1. Handstand Shoulder taps

   1. Box 90 Shoulder taps 

   2. Plank Shoulder taps

2. Aktiv hold on bar straight legs or 90 knees 

   1. Hollow hold in bar. 

   2. Hollow hold on floor

3. OA Shoulder Press Seated

   1. Standing

   2. Knee seated

4. Weighted one Legged squat on box with stop 3 sec

   1. without weight

   2. less dept

5. Pullups/Scapula Pullups 3 sec stop in top

   1. Protraksjon/retraksjon i pushups stilling

   2. Protraksjon/retraksjon to box or wall

3 x 6 min AMRAP 2 min rest

6 Min
5 slamball
5 Burpees over D ball
5 cal (Run, Ski or Bike) 

6 Min 
8 TTR
8 Loaded Box step up 
8 Renegade row

6 min
10 Medball Thruster
10 Medball Russian Twist 
10 DU 20 SU

1200 M Sprint

Weightlifting: 
30 GTO  (50/35 skalering 40/25)

Gymnastic: 
40 Air squat
40 Pushups 
40 Pull Ups

Mixed: 
50 American Swing   24/16
50 alternating KB Cleans 24/16
50 OAOH Back Lounges 24/16

Mixed modal:  Time Cap 20 Min Performance Time Cap 25 Min Fitness

50/40 cal 

15 TTB (KTE)

15 Push ups

15 Pull Ups (Any how)

Deretter velg rekkefølge selv: 

50/40 Pistol squat

50/40 DB shoulder to overhead 22,5/15kg 

50/40 Russian KB swing 24/16kg 

50/40 Box-jump over 60/50cm

50/40 Butterfly situps

50/40 DU (80/60 SU)

1. Run: 3min (30-40cal) 2 min(20-30cal) 1 min(10-20cal) 1 min rest 30 sec (max cal)

3 min rest/clean

2  Bike:3min (30-40cal) 2 min(20-30cal) 1 min(10-20cal) 1 min rest 30 sec (max cal)

3 min rest/Clean

3 Ski : 3min (30-40cal) 2 min(20-30cal) 1 min(10-20cal) 1 min rest 30 sec (max cal)

3 min rest/clean

4 Row:3min (30-40cal) 2 min(20-30cal) 1 min(10-20cal) 1 min rest 30 sec (max cal)

Fredagsøkta uke 41-46:

3 stasjoner

12 min hver stasjon

30 sek arbeid / 30 sek hvile

Stasjon 1

A.     Kettlebellswing

B.     Left arm clean and jerk

C.      Right arm clean and jerk

Stasjon 2

A.     Inverted rows in rack

B.     Goblet squats with kettlebell/dumbbell

C.      Plank with arm + leg lift

Stasjon 3

A.     Left arm bent over rows kettlebell/dumbbell

B.     Right arm bent over rows kettlebell/dumbbell

C.      Over head backwards lunges left leg + right arm

D.     Over head backwards lunges right leg + left arm

10 min dynamisk oppvarming

3-4 min pause mellom hvert første sett i supersettet

2-3 oppvarmingssett med økende belastning for hver øvelse

1, 1, 1-0 RIR (med riktig teknikk) for hver øvelse

A1 Knebøy m/stopp 5 reps x 3 sett (3 min pause mellom hvert A1 sett)

A2 Pullups (strict) 4-6 reps x 3 sett

B1 Rumensk markløft 8-10 reps x 3 sett (4 min pause mellom hvert B1 sett)

B2 Push ups 6-10 reps x 3 sett

B3 Inverted rows 8-10 reps x 3 sett