Dato Program Dagens skill: Muscle ups onsdag den 1. juni 16 torsdag den 2. juni 16 A. 3 rounds of: 1. minut: 15-25 sek Bottom dip hold 2. minut: 15-25 sek Top dip hold 3. minut: Rest 4. minut: 3-8 Muscle ups / 3-8 strict ring dips + 3-8 strict pull ups B.For time: 21-15- 9 C2B 9-6- 3 GTO @70/50kg Dagens skill: Deadlift A. Build up to a 5RM DL B. 3RFT: 10 deadlift @60/40kg 10 bar facing burpees - Rest 2 min- 3RFT: 8 Powercleans @60/40kg 8 bar facing burpees - Rest 2 min- 3 RFT: 6 S2OH @60/40kg 6 bar facing burpees
Dagens skill: Roning fredag den 3. juni 16 lørdag den 4. juni 16 A. 500 row test B. 3 rds for time: 20 hang powercleans @40/30 20 T2B 20 burpee boxjumps Dagens skill: DB snatch A. Teams of 3: Buy in: Row 3K (switch every 500m) (while person 1 holds 2 KBs of 32/24kg in farmercarry, person 3 rests.) Then 3 RFT: 30 burpee boxjumps 30 alt. DB snatches @30/20kg 30 T2B Buy out: Row 3K (switch every 500m) (while partner 1 holds 2 KBs of 16/12kg OH, and partner 2 holds 2 KBs of 32/24kg in farmercarry.) *Timecap: 40min
Dagens skill: Front squat søndag den 5. juni 16 mandag den 6. juni 16 tirsdag den 7. juni 16 A. Build up to 5RM FS B. 21-18- 15-12 Front squats @40/30 HSPU Burpees over the bar *Timecap: 20 min Dagens skill: KB swings A. "KB hell from The Training Plan" 4 Rounds for increasing load: 10 Double KB Clean 10m Double KB FR Carry 10 Double KB STOH 10m Double KB FR Carry 10 Double KB FR Lunges 10m Double KB FR Carry 10 Double KB FR Squat REST 3 minutes between rounds ***If you let go of the kb 10 burpee penalty*** Recommended starting weights 16/12kg (35/26lbs) or more if you dare... Dagens skill: Muscle ups A. EMOTM 12: 1st min 15 sec top of rings hold+15 sec bottom of rings hold 2nd min 5-7 Strict chin ups 3rd min 1-5 ring MU B. 3 RFT: 20 wallballs (20/10) 15 H.R push ups 10 deadlifts @120/90kg 3 ring MU
Dagens skill: Deadlift onsdag den 8. juni 16 torsdag den 9. juni 16 fredag den 10. juni 16 A. "Regionals chipper 2014" For time: 50 calorie row 50 box jump overs @høj/lav 50 DL @80/55 50 wall- ball shots @Sort/blå 50 ring dips 50 wall- ball shots @sort/blå 50 DL @80/55 50 box jump overs @høj/lav 50 calorie row Ugens skill: Roning Teams of 2 "You go, I go" A. AMRAP 8 10 cal row 8 burpees over the rower B. AMRAP 8 10 C2B 8 burpee boxjumps C. AMRAP 8 10 double DB squat cleans@2x15/10kg 8 double DB push press @2x16/10kg Dagens skill: DB snatch A. "DB Isabel" 30 alt DB squat snatches for time. @25/15kg B. EMOTM 20 Odd: AMRAP "Cindy" Even: 15 wallballs
Dagens skill: Front squat lørdag den 11. juni 16 søndag den 12. juni 16 mandag den 13. juni 16 A. 5x5 Frontsquat with a 3 sec pause in the bottom postion B. Teams of 2 AMRAP 18 min 20 T2B 20 Burpee box jumps 20 Powercleans @60/40kg Dagens skill: KB swings A. EMOTM 12: Odd: 8 one legged KB deadlift (8 on each leg) Even: 8 bulgarian splitsquats (8 on each leg) B."16.5 KB version" 21-18- 15-12- 9-6- 3 One arm KB thrusters @24/16 KB facing burpees *Timecap: 14 min Dagens skill: Muscle ups A. 15 min to work on ring MU B. "Nate" AMRAP 20 2 ring MU 4 Strict HSPU 8 KB swings @32/24kg
Dagens skill: Deadlift A. 10 min til at arbejde på Kipping HSPU tirsdag den 14. juni 16 onsdag den 15. juni 16 B. "Diane with a twist" 21-15- 9 DL @60/40 H.R push ups 15-12- 9 DL @80/55 Kipping HSPU 12-9- 6 DL @100/70 Strict HSPU Dagens skill: Roning A. 15 min row technique B. Teams of 3 AMRAP 20 Row for distance Person 1 rows 500m Person 2 performs AMRAP "Cindy" Person 3 rest
Dagens skill: DB snatch torsdag den 16. juni 16 fredag den 17. juni 16 lørdag den 18. juni 16 A. For time: 200m run 30 DB snatches @25/15 200 m run 20 DB snatches @25/15 200 m run 10 DB snatches @25/15 *Timecap: 10 min B. For time: 20-10- 5 FS @60/40 30-20- 10 Meter handstand walk 40-30- 20 Abmat sit ups Dagens skill: Front squat A. Frontsquat Linda 10-9- 8-7- 6-5- 4-3- 2-1 Reps for time of: DeadLift (120/80) Bench Press (90/50) Frontsquat (BW) Dagens skill: KB swings A. 20 min til at finde teknsik max i 1 snatch B. 4 RFT 20 one arm russian swings @24/16kg 20 boxjumps 20 wall balls 20 V- ups
søndag den 19. juni 16 mandag den 20. juni 16 Dagens skill: Muscle ups A. 20 min til at arbejde på Bar muscle ups B. AMRAP 15 3 Bar MU 21 slamballs @30/20 50 DU Dagens skill: Deadlift A. 20 min til at finde teknisk max i Powerjerk fra rack. B. AMRAP 10 7 Burpees over the bar 6 DL 5 Hang cleans 4 Frontsquats 3 Powerjerks 2 OHS @60/40kg - Rest 30 sec-
tirsdag den 21. juni 16 onsdag den 22. juni 16 Dagens skill: Roning A. "Triple 3 2.0" 3 rounds for time: AMRAP 3 roning AMRAP 3 100 DU+max burpees remaining time AMRAP 3 400m run + AMRAP airsquats remaining time Dagens skill: DB snatch A. 20 min til at finde teknisk max i TnG power clean doubles B. 21-18- 15-12 KB swings @32/24 Wall balls DB snatches @25/15 Down ups
Dagens skill: Frontsquat torsdag den 23. juni 16 fredag den 24. juni 16 A. Build up to a 4RM Front squat B. "Death by FS" EMOTM for as long as possible 5 burpees over the bar 1 FS 60/40 *+1 FS per round Dagens skill: KB swing A. Find your daily max in push press doubles B."Helen +" 400m run with KB 21 KB swings 21 pull ups 400 m run with KB 15 KB swings 15 pull ups 400 m run with KB 9 KB swings 9 pull ups
Dagens skill: Muscle ups lørdag den 25. juni 16 søndag den 26. juni 16 mandag den 27. juni 16 A. 3 rounds of 1. minut: 5-10 strict chin ups 2. minut: 5-10 strict ring dips 3. minut: Rest 4. minut: 1-3 ring MU B. "Fran with a twist" 21-15- 9 Pull ups Thrusters @43/30kg *Every time you break up a set, perform 10 burpees *Time cap:10 min Dagens skill: Deadlift A. 10-10- 10-10- 10 DL B. AMRAP 18 1 ropeclimb 15 over the box jumps 12 push press @60/40 9 T2B Dagens skill: Roning A. 15 min to work on kipping T2B A. EMOTM 28 1st min 15/12 cal row 2nd min 8 burpee boxjumps 3rd min 10 wall balls + 10 russian swings 4th min 10-15 T2B
Dagens skill: DB snatch A. 15 min to find daily max in Push press triples tirsdag den 28. juni 16 onsdag den 29. juni 16 B. AMRAP 5 10 alt DB snatches @30/20 40 DU - Rest 2 min- AMRAP 5 10 one arm DB thrusters 40 airsquats - Rest 2 min- AMRAP 5 20 DB sit ups 40 push ups Dagens skill: Frontsquats A. 20 min to find daily max in 1 powerclean + 1 FS B. For time 50 wall balls (sort/blå) 45 pull ups 40 Sandbag over the shoulder 35 T2B
Dagens skill: KB swings torsdag den 30. juni 16 A. EMOTM 12 1st min AMRAP turkish get ups 2nd min AMRAP Plank 3rd min AMRAP Russian swings B. AMRAP 20 15 hang power cleans @40/30 40 DU 15 KB swings @32/24 40 DU