Vecka 37

Måndag kl 18.00-19.00

Backsquats 5x4 @ 75-80% av 1RM

For time:
5 CTB
10 Frontsquat 50/35
5 CTB
20 Burpees over bar
10 Frontsquat
5 CTB
30 KB-swing
20 Burpees over bar
10 Frontsquat
5 CTB
40 DU
30 KB-swing
20 Burpees over bar
10 Frontsquat
5 CTB
50 Situps
40 DU
30 KB-swing
20 Burpees over bar
10 Front
5 CTB

Timecap 20min.

Tisdag kl 18.00-19.00

EMOM 10min:
2 Snatch @75%av 1 RM

5min:
300m rodd sen AMRAP
5 Hang power snatch 40/25
5 Boxjumpover

2min vila

4min:
250m rodd sen AMRAP
5 Power snatch
5 Boxjumpover

2min vila

3min:
200m rodd sen AMRAP
5 SDHP
5 Boxjump over

2min vila

2min: Max Kcal rodd

Onsdag kl 19.00-20.00

Teknikträning handstand/handstand Walk

EMOM 15min:
5 Strikt ctb
3-10 HSPU/wallwalk
45s L-sit på box

For time:
21-15-9
KB-snatch 24/16
Boxjumps
TTB

Torsdag kl 19.00-20.00

15min att stega upp i komplexet:
1 clean + 1 Front squat + 1 Jerk

10 rundor (5 var)
5 Hang power clean 40/25
5 shoulder to overhead
5 Front squat
1 Runda idioten

Fredag kl 11.00-12.00

Deadlift 5x5

"Karen"
150 Wallballs

vila 5-10min

”Christine”
3 rundor:
500m rodd
12 Deadlift (kroppsvikt)
21 Boxjumps

Lördag kl 10.00-11.00

Double Miagi i Team om 3

100 Deadlift 60/40
100 double kb Swing
100 Pushups
100 Clean and jerk 60/40
100 Pullups/ Ringrodd
100 Gobletsquat
100 Boxjumps
100 K2E/Situps
100 DU

Henrik LundholmComment