Vecka 5

Måndag

Gymnastik tekink: Muscle ups

Ordinarie pass:
OTM varannan minut i 8 min:

4 Thrusters

EMOM 8 min:
10 Fr lunges
20-50 Double unders

For time:
4 varv:
10 thrusters 42,5/30
8 pull ups
6 burpees

Timecap: 7 min

Tisdag

Funktionell styrka:

A1) Close Grip Bench Press
5:or. Öka vikt varje set. Vila 30 sek.

A2) Diamond Push Ups
AMRAP 30 sek. Vila 30 sek.

A3) Dual KB Rack Carry.
Ca 30 meter. Vila 2 minuter x 3 varv.

B) 20–25 minuter, med kvalité:
16 KB Deadbug
10 Ring Face Pulls
4 Alternerande TGU + Push Press
30 sek viktad planka
15–20 sek Chin over bar hold
6/arm Seated DB Arnold Press
30 sek Arrested Superman Hold
6/håll Halo Flow KB

Metcon express:

EMOM 20min (ca 45s jobb/station):
1. Mountain climbers
2. Assault bike
3. burpees
4. vila

Onsdag

Metcon express kl 6.30:

4-min AMRAP
20/15 (cal) Row
30 Wall ball @ 9/6kg

2 min vila

4-min AMRAP
Assault bike for calories

vila 2min

4-minute AMRAP
10 DB snatch, alternating
10m 1-arm DB overhead walking lunge (L)
10 Toes to bar
10m 1-arm DB overhead walking lunge (R)

2 min vila

4-min AMRAP
20/15 (cal) Row
30 Wall ball @ 9/6kg


Konditionspass kl 17.00:
Roddintervaller, visas på plats

Ordinarie pass:

Deadlift 10-8-8-6

1 set HSPU mellan varje set deadlift. (3set Hspu tot)

15 min AMRAP
Ni jobbar vartannat varv:
4 Hspu/ Box push ups
8 ttb
10 KB swing (lite tyngre) 32-24/16-24
12 boxjump overs


Torsdag

OLY teknikpass: Over head squats


Ordinarie pass:


10 min att stegra upp 1or Squat snatch.

2 min AMRAP
Squatsnatch (alt power) på 75% av din tyngsta 1a

For time:
12-9-6
Wallballs
Power clean 60/42,5
Ctb alt pull ups/ring row

50 oh lunges (med wallballs ovan huvud)

6-9-12
Ctb
Power clean
Wallballs

Timecap 15 min

Fredag

“Barbara”

5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Min vila mellan varje varv. Ta tid varje varv.

Lördag


For time:
I Par, dela repsen hur ni vill:

50-40-30-20-10
Squat clean  ca 50/35
Kcal rodd

10-20-30-40-50
DB- snatch
Burpees

Henrik LundholmComment