Vecka 17

Måndag

4varv:
4 Frontböj 1 ¼
vila 1min
6-8 Strikta Ringdips
Vila 1min

2varv: Tmiecap 18min
10 suitcase deadlift höger 32/24 (KB)
10 suitcase deadlift vänster
15 Push ups
15 Burpee boxjumps
20 KB swing
20 Goblet squat
25 Pull ups
25 Lunges

Tisdag

Min 0-3: 1 clean and jerk var 20e sek.  (ca 60 % av 1 rm)
Min 3-6: 15 Airsquats, 8 HSPU
Min 6-9: x antal m rodd
Min 9-12: 1 Clean and jerk var 20e sek.
Min 12-15: 15 Wallballs, 10 Ball slam, 5 burpees over ball
Min 15-18: x antal m rodd

Bålcrikel

Onsdag

10-8-6-4-2
Stångrodd
Sittande axelpress med KB
Push ups i ringar

2 varv:
AMRAP 5min:
6 SDHP 30/40
8 Hang clean
10 Push press
20 DU

Vila 2min.

Torsdag

OTM 8 min
5 Deadlift
5 HSPU (alt wall walk)


AMRAP 8min:
2 Deadlift (partner 1)
2 Partner situps
2 Deadlift (partner 2)
2 Partner situps
4 Deadlift (partner 1)
4 Partner situps
4 Deadlift (partner 2)
4 Partner Situps
Osv..

Vila 2min

AMRAP 8min:
2 wallballs (Partner 1)
2 synkade burpees
2 wallballs (Partner 2)
2 Synkade burpees
4 wallballs (partner 1)
4 synk burpees
4 wb (partner 2)
4 synk burpees
Osv..

Fredag

1 snatch deadlift + 1 low hang snatch +1 high hang snatch

”Felix the cat”
6 varv:
9 burpees
9 Boxjumps
9 Pull ups
9 Thrusters
9 TTB


Lördag

Teams of 3

For Time:
100/75 Calorie Row
100 Box Jump Overs

100 Power Snatches 42,5/30
100 Thrusters
100 Pull-ups
100 Thrusters
100 Power Snatches
100 Box Jump Overs

100/75 Calorie Row

Henrik LundholmComment