6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility
MÅNDAG
SKILL/STRENGHT 20min
4 Stations with 3-4 persons in each. Rotate every 2:30min, 2 rounds.
– Rings top hold – Static
– Rings low hold – Static
Aim for 20-30 sec on each movement
– Ring rows – Control
– Russian dips – Speed and coordination
Aim for 20-30 sec on each movement
– Hollow hold – Static
– Superman hold – Static
All at the same time, hold hollow for 15 sec then rollover to superman and hold for 15 sec. Rest 30 sec and do it again.
– Ring swings – Agility and control
– Slow dips – Control
5 swing 5 then rest, do this 2-3 sets. Slow dip for 5-10 sec down, then fast up, 2 reps then rest and do it again.
METCON
3 rounds, 2 min work 1 min rest
– 12 burpees, lateral over bar
– Amrap Deadlift 50/35kg
L1: 70/47,5kg
L2: RX
L3: 40/30kg
L4: 30/20kg