Vecka 50

Måndag kl 18.00-19.00

Back squat 3x3 2x2 2x1

16 min AMRAP
21 KB swing 24/16 kg
18 Pullups
15 Pushups
12 Stepup 24/12 kg
9 Hang clean 60/40 kg
6 HSPU
3 Thruster 60/40 kg

 

Tisdag kl 18.00-19.00 och kl 20.00-21.00

1RM Power Clean

AMRAP 3min, vila 3;
00-03.00 Macho Man 60/40
06.00-09.00 Macho Man 65/45
2.00-15.00 Macho Man 70/50

Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Onsdag kl 19.00-20.00

Stegrande 2or Hang squat snatch
For Time

40 Wall Balls
40 Hang Cleans 42,5/30kg
40 Pull-Ups
40 Deadlifts
40 Push-Ups
40 Box Jumps
40 Kettlebell Swings 24/16
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches
40 Double-Unders
40 Sit-Ups
40 Burpees

Torsdag 19.00-20.00

Deadlift 4x5
Bänkpress 4x5
Pullups 4x5

Parwod (intervaller man kör varannan övning var)

4 varv av:

20 Wallball
20 SDHP
20 Boxjump
20 Pushpress
20 Kcal Rodd

Sen avslutar vi med Bring Sally up Pushups.
 

Fredag kl 11.00-12.00

For Time

400 meter Row
15 Clean and Jerks 70/45kg
400 meter Row
30 Toes-to-Bars
400 meter Row
45 Wall Balls
400 meter Row
45 Kettlebell Swings 24/16
400 meter Row
30 Ring Dips
400 meter Row
15 Weighted Lunge Steps 70/45
400 meter Row

Lördag 11.00-12.00

10 Partner Carry
20 Synkande burpees over bar
30 Powerclean
40 Pullups
100 Wallballs
40 T2B
30 Powerclean
20 synkade Burpees over bar
10

Henrik LundholmComment