Vecka 14

Måndag kl 18.00-19.00

Back squat 5-5-4-4-3-3

“Christina”

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

Tisdag kl 18.00-19.00

OTM 6min:
2or Squat Snatch

OTM 6min:
3or Snatch Pull

AMRAP 3min, vila 3min x4.
10 Deadlift
10 Wallballs
10 KB-swing
10 Burpees
max kcal rodd

Onsdag kl 19.00-20.00

Uppvärmning: Double unders

Bar-MU/CTB/Pullups 5-5-5-5
Bänkpress 3-3-3-3-3

Bergeron beep test
EMOM for as long as possible
7 Thrusters 35/25kg
7 Pullups
7 Burpees

Skala genom att minska antalet reps

Torsdag 19.00-20.00

EMOM 5 min: 3 Clean & jerk @ 75 %
OTM 10 min:
1. T2B
2. Ringdips / dips / Armhävning

Parwodintervaller: 20 min amrap (1 min var x10)

60 Powerclean 42,5/30 kg
60 Kcal Rodd
60 Boxstepups med viktplatta 15/10kg
60 Jerk 42,5/30 kg
60 Situps
60 Front 42,5/30 kg

 

Fredag kl 11.00-12.00

For time:

50 Walking Lunges 50/35kg
20 Pull-Ups
50 Box Jumps
20 Ringdips
50 DU
20 Knees-to-Elbows/TTB
50 Kettlebell Swings 24/16kg
20 Hang squat clean 50/35kg
50 Situps
20 Power snatch 50/35kg
50 Wallballs
2 Rope climbs

 

Deadlift: 10-10-10-10

Henrik LundholmComment