Vecka 42

Måndag kl 18.00-19.00

Back squats 5-5-5-5

Viktade Step ups 3x6/ben

For time:
30/24 Kcal Rodd
30 Box Jump Overs
30 Thrusters 42,5/30
30 pull ups
30 Thrusters 42,5/30kg
30 Box Jump Overs
30/24 Calorie Assault Bike

Tisdag kl 18.00-19.00

5-5-5-5 Strikt Shoulder Press
3-3-3-3 StriktCTB


6 x 2 minutes AMRAP
12 Wall ball
10 Power Snatch  60/40kg
8 Burpees
6 TTB

Vila 1min mellan varje runda, fortsätt där du slutade.

Onsdag kl 19.00-20.00

Teknik och Rörlighet Over head squat

OTM 10min:
1 Power snatch + 1 hang snatch + 1 hang squat snatch


For time:
20 Deadlift 90/60
20 DU
20 KB-swing 32/24
20 Push ups
20 KB-swing 32/24
20 DU
20 Deadlift

timecap 10min

Torsdag kl 19.00-20.00

EMOM 8min:
3 Clean and jerk


10 varv (5 var)
7 Squat clean 40/30kg
7 Push Press
7 Burpees
200m rodd

Fredag kl 11.00-12.00

Deadlift 5x5

”Luke”
400m run
15 clean and jerk 70/50 kg
400m run
30 TTB
400m run
45 Wallballs
400m run
45 KB-swing 24/16
400m run
30 Ringdips (alt pushups)
400m run
15 Lunges 70/50
400m run


lördag kl 10.00-11.00

I par:

50 KB-swing
50 Wallballs
50 Hang clean
50 Shoulder to oh
50 Situps
50 Boxjump
50 Pullups / Ringrodd
50 Burpees
50 Kcal rodd

Henrik LundholmComment