Vecka 37

Måndag

EMOM 16min:
4/arm Floor press
6 Stångrodd
5-10 Dips
6/arm Rodd-ryck

AMRAP 5 min:
4 Power clean 50/35
6 bar push ups
8 lateral Burpees over bar
10 Mountain climbers

Vila 3min.

For time:
12-9-6

Clean and Jerks 50/35
Handstand Push-Ups /Alt push ups

 

Tisdag

 

A1) Rear Foot Elevated Split Squat med KB
6/ben @2020 tempo. Vila 60 sek.

A2) Suitcase mage åt sidan
12/sida. Vila 90 sek x3 varv.

B1) Staggered Stance Deadlift
8/ben @3131 tempo. Vila 60 sek.

B2) KB Deadbug
20 reps. Vila 90 sek x3 varv.

EMOMx15
1. 20m KB Cross Body Carry
2. 5/arm Windmills
3. 10 Cossack Squat med KB
4. 6-8 Barbell Good Mornings
5. 20 ”Stir the Pot” med pilatesboll
 

Metcon Express

For Time
4 varv:
10 Box Jump over
15 Kettlebell Swings 32/24
20 Lunges kb front rack 32/24
20 Sit ups
15 Wall Balls
10 Burpees

Timecap 18min.

Onsdag

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

AMRAP 12 min:
8 TTB
8 Power snatch 35/25
Var 3e min: 50 DU (alt 100 singel)

Rörlighet om tid finns
 

Torsdag

 

Back squats 6-6-6-4-4

EMOM 8 min:
5 Strikt pull up
2 Squat clean

For time:
3 varv:
40 Air squats
10 Hang power clean 50/35
 

Fredag

Sumo Deadlift 6-6-4-4-4

“Rankel”
AMRAP in 20 minutes
6 Deadlifts
7 Burpee Pull-Ups
10 Kettlebell Swings
200 meter Run

 

Lördag

For Time, i par:

800 meter Farmer Carry 24/16 (1 KB/lag. Båda springer)
100 Air Squats / Plank Hold
90 KB-swing / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups
50 Pull ups
400 meter Farmer Carry (24/16 kg)

Henrik LundholmComment