Vecka 32

måndag

3-3-3-3 Front squats m 2sek paus i botten 3-3-3-3
3x6/ben box-step ups (viktade)

12min AMRAP:
5 Clusters
10 TTB
15 Wallballs

tisdag

Deadlift 5x5
Strikt pull up 3xmax set.

3min:
21/18 Kcal rodd
21 Burpees
max rep Pull ups

1min vila

3min:
15/12 Kcal rodd
15 Burpees
max rep Power snatch 42,5/30

1min vila

3min:
9 Kcal rodd
9 Burpees
max rep clean and jerk

onsdag

EMOM 20 min:
4 Squat snatch
6-10 Ring push ups
30s DU
10-15 face pull med gummiband

Not for time:
30-20-10
Sit ups
knee raises (hängande, utan kippning)
russian twist med WB
Jorden runt

torsdag

For time i par: (dela repsen hur ni vill)
3000m rodd (10 Burpees varje minut, endast den som vilar kör burpees)
200 airsquats (10 KB-Swing varje minut)
1600 m löpning (4x400m)
10/6 Däckvält

Fredag

EMOM 8min:
2 Clean and jerk

"Christina"
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Press (95/65 lb)
9 Burpees

Henrik LundholmComment