Vecka 40

Måndag kl 18.00-19.00

Front squat 2x5 2x3 2x1 reps

“Christina”

As Many Rounds as Possible (AMRAP) in 20 minutes

9 Pull-ups
9 Squat Cleans 42.5/30 kg
9 Kettlebell Swings 24/16 kg
9 Toes-to-Bar
9 Push Press 42.5/30 kg
9 Burpees

Onsdag kl 19.00-20.00

Komplex:
3 clean + 1 jerk

För tid:
800m rodd

2 varv:
40 Airsquats
30 Kb swing 24/16kg
20 Wallballs
10 Pullups

400m rodd

Torsdag 19.00-20.00

EMOM 4 min: 3 Snatch
vila 1 min (rotation)
EMOM 4 min: 3 Thruster
Vila 1 min (rotation)
EMOM 4 min: 5 Backsquat

Parwod:

50 Kcal rodd
50 Boxjumpsover
50 Deadlift 80/50 kg
50 Wallballs
50 Ringdips / pushups
50 Wallballs
50 Deadlift 80/50
50 Boxjumpover
50 Kcal Rodd

Timecap 21 min.
 

Fredag kl 11.00-12.00 och kl 16.00-17.00

"The Don"

For time:
66 Deadlifts 50/35 kg
66 Box jump
66 Kettlebell swings 24/16 kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters 25/15 kg
66 Wall ball shots
66 Burpees
66 Double-unders

45 min timecap

Lördag kl 11.00-12.00

i par, dela repsen hur ni vill:

10min AMRAP
10 clean and jerk
10 toes to bar

1min vila

10min AMRAP
15 Thrusters
15 pullups

1min vila

10min AMRAP
20 Powersnatch
20 HSPU/Pushups
 

 

Henrik LundholmComment