A.) Slow starter:  Amrap 6 Min

200 M 70%

10 Air Squat

20 Alt V-Ups

10 Lunges

2 Min Rest

B.) Strength E2MOM for 10 min

Backsquat 

Week 1-2: 8 reps (70% av 1 RM)

Week 3-4: 5 reps (80% av 1 RM)

Week 5-6: 3 reps ( 90 % av 1 RM)

2 Min rest

C.) Finisher Amrap 2x6 Min (1 Min Brake)

4 Heavy Thruster

30 DU/40 SU

4 Power clean

6 Pushups Release

Totalt 32 min

Team 40 min!

Buy In 1000 M

Heavy: 70%

40 Front Racked Lunges

40 Power Clean

40 BPOTB

6 Rounds I go you go

6 Heavy DB Devilpress

8 V-Ups

20 DU/30SU

Heavy: 70%

30 Front Racked Lunges

30 Power Clean

30 BPOTB

6 Rounds I go you go

6 Heavy DB C&J

8 Butterfly Situps

20 DU/30SU

Heavy: 70%

20 Front Racked Lunges

20 Power Clean

20 BPOTB

6 Rounds I go you go

6 Heavy Alt DB Snatch

8 Navy Situps

20 DU/30SU

Heavy: 70%

10 Front Racked Lunges

10 Power Clean

10 BPOTB

I Go You Go 

16 Rounds

100M 

4 Power snatch (GTO) Heavy TNG

4 Burpee Boxjumpover

12 Rounds

100 M

6 Powercleans

6 Box Jump Over

8 Rounds 

100M

8 Deadlift

8 Burpee over bar

Wednesday strength session

15 min dynamisk oppvarming

2-3 oppvarmingssett med økende belastning for hver øvelse

1, 1, 1-0 RIR for hver øvelse

1 min pause etter hvert arbeidssett

A1 Frontbøy / Knebøy m/stopp, 5-7 x 3 sett

A2 Pullups (strict), 5-7 x 3 sett

B1 RDL barbell, 8-10 x 3

B2 Benchpress / Shoulderpress barbell, 5-7 x 3

C1 Bent over single arm row, dumbbells, 8-10 + 8-10 x 3

C2 Box step up, dumbbells, 8-10 + 8-10 x 3

10 min EMOM 45/15 work/rest

Deadlift (4 sec eccentric)

Walking plank

10.00-11.00 rest

10 min EMOM 45/15 work/rest

Pullups

Backwards Lunges (barbell)

21.00-22.00 rest

22.00-30.00 AMRAP

2 Burpees

20 1DB hang Clean & Jerk

2 Burpees

20 1DB Squat Clean

2 Burpees

How far can you go in 5 min? (M)

2 Min Brake. 

Deadlift 5 x 5 E90S (1RM 85%) 7,5 min 

2,5 min Brake.

Amrap 15 min 

• 6 Powerclean

• 6 BPOB

• 8 Front Squat

• 8 V-Ups

• 30 DU/60SU (or train for 30 sec)

Totalt 32 min

CYCLE 1 E4MOM X 3

Performance: 

15 Cal

5 Wallwalks

10 Snatch TAG

5 BOTB (Lateral)

30 DU/SU

2 Min rest!

CYCLE 2 E4MOM X 3

Performance:

20 Loaded Step up High Box

10 Pullups

5 BPTT

5 TTB

30 Alt V-ups

CYCLE 1 E4MOM X 3

Fitness: 

10 Cal

3 Wallwalks

5 GTO

5 BOTB (Lateral)

20 DU/SU

2 Min rest!

CYCLE 2 E4MOM X 3

Fitness:

15  Loaded Step up High Box

5 Pullups

5 BPTT

5 Leg raise

15 Alt V-ups

Cardio Wednesday

Assault Run: 3 min 75%maxhr, 2 min 80%, 1 min 90%

                       15 sek p between, 60 sek SP

Assault Bike: 3 min 75%maxhr, 2 min 80%, 1 min 90%

                       15 sek p between, 60 sek SP

Skierg           : 3 min 75%maxhr, 2 min 80%, 1 min 90%

                       15 sek p between, 60 sek SP

Row              : 3 min 75%maxhr, 2 min 80%, 1 min 90%

                       15 sek p between, 60 sek SP

Track’n field: 3 min 75%maxhr, 2 min 80%, 1 min 90%

                       15 sek p between, 60 sek SP

Rope SU       : 3 min 75%maxhr, 2 min 80%, 1 min 90%

                       15 sek p between, 60 sek SP

How far can you go in 5 min? (M)

2 Min Brake. 

Deadlift 5 x 5 E90S (1RM 85%) 7,5 min 

2,5 min Brake.

Amrap 15 min 

• 6 Powerclean

• 6 BPOB

• 8 Front Squat

• 8 V-Ups

• 30 DU/60SU (or train for 30 sec)

Totalt 32 min