Vecka 48

Måndag kl 18.00-19.00

Backsquats 3-3-3-3-3

Front rack Lunges 3x6/ben

15min AMRAP:
15Thrusters 42,5/30kg
10 Burpees over bar lateral
15 Power clean
10 Pullups


Tisdag kl 18.00-19.00

4varv (Not for time):
2/arm Turkish Get up
8 Stångrodd
10 Fällkniv (med pinne)

5 varv:
1min: wallball
1min: Dumbell Snatch
1min: Kcal rodd
1min vila

Onsdag kl 19.00-20.00

OTM 3min:
3 Power Cleans + 3 Push Jerks
Vila 1:00
OTM 3min:
2 Power Cleans + 2 Push Jerks
Vila 1:00
OTM 3min:
1 Power Clean + 1 Push Jerk

8min AMRAP:
12 Boxjumps
10 Power snatch 35/25kg
8 Push ups
6 TTB

Torsdag kl 19.00-20.00

20min AMRAP i par:
Vartannat varv:
5 Squat cleans 50/35
3 varv cindy
(5 pullups, 10 push ups, 15 airsquats)

Magcirkel som styrka efteråt

Fredag kl 11.00-12.00

Deadlift 3-3-3-3-3

”The Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

Lördag kl 10.00-11.00

I par:
”99 Problems”
99 ground to oh 35/25kg
99 Front squat
99 KB swing 20/12
99 Burpees
99 Kcal rodd

 

Henrik LundholmComment