Vecka 41

Måndag

Gymnastikpass: Fokus HSPU, toes to rings, Handstående/handstand walk

Ordinarie pass:

1 power clean + 2 jerks

EMOM 8 min
10 Face pull med gummiband
5-10 viktade push ups

4 varv:
1 Min Boxjump over
1 Min Dumbell Snatches
1 Min Kcal Rodd
1 Min Vila


Tisdag

Funktionell stryka:

A) Kang Squat
6 reps @3222 tempo. Vila 90 sek x3 varv

B1) KB Cross Body Step Up
6-8/ben. Vila 60 sek.

B2) Ring Body Saw
10-12 reps. Vila 60 sek.

B3) KB Frog Pumps
10-12 reps. Vila 90 sek x 3 varv.

C) EMOMx12 (vid tid 16 min)
1. 12-16 KB Mixed Carry Walking Lunges
2. 12-16 Renegade Row (med hantlar)
3. 4/ben Barbell Good Mornings
4. 20 Russian Twist med KB


Metcon express


AMRAP 18 min:
15 kcal rodd
20 Lunges
15 Kcal Rodd
20 Burpees
15 Kcal rodd
20 Situps

Onsdag


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

AMRAP 8 min:
10 power snatch
5 burpees over bar
30 DU

Death by:
Min 1: 1 bicpescurl + 1 stirkt press
Min 2: 2 bicpescurl + 2 strikt press
Osv..
20/15kg


Torsdag


Backsquats 3-3-2-2-1-1

8varv i par (4var):
15 wallballs
15 kb-swing
200m rodd

Bålcirkel om tid finns



Fredag


Deadlift 3-3-3

Incerdible hulk
AMRAP 20 min

5 Deadlifts 50/35kg
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat


Lördag

Inget pass pga flytt av grejer till vår nya lokal! :D

Henrik LundholmComment