Vecka 12

Måndag

(På 75min pass: Teknik gymnastik: CTB och rope climb)

10 min: Stegrande 2or Hang clean

OTM 5 min:
1 Clean pull + 1 hang power clean + 1 hang squat clean + 1 Front squat med 3s stopp.
(På ca 65% av er tyngsta 2a HC)


EMOM Var 2e min
2 varv:
2min: 90 s rodd/ab
2min: 10 Thrusters 42,5/30kg + 10 CTB/Pull ups
2min: 90 s rodd/ab
2min: 10 OHS 42,5/30kg  + 10 bf-burpees
2min: vila

Tisdag

Funktionell styrka:

A) EMOMx32
1.     12 Hamstrings på flowinplatta
2.     20 Landmine Obliques Twist
3.     10/sida Suitcase Deadlift
4.     6/ben Cossack Squat med KB
5.     40sek Quadrupted Crawl
6.     20 Death March
7.     Sidoplanka + rotation med viktplatta
8.     6/arm DB OH Reverse Lunges
9.     6-10 Strict Hanging Leg Raises
10.               10/ben Glute Bridge
11.                    3-4/ben Shrimp Squats
12.                   16-20 Alt. V-ups

B) Magcirkel om tid finns

Onsdag


Metcon express kl 6.30:

2 varv:
2-min AMRAP
6 Power clean /KB-swing
6 Box jump over
6 Toes to bar/situps

2min vila

2 min AMRAP
Rodd for calories

2min vila

2-min AMRAP
6 Power clean /KB-swing
6 Box jump over
6 Toes to bar/situps

2 min vila

2 min AMRAP
Assault bike for calories

2min vila


Konditionspass kl 17.00:

Ordinarie pass:

EMOM 10 min:
5 Strikta Pull ups
5-10 Ring push ups

I par:
AMRAP 6 min:
1-2-3-4-5-6 osv
Push press
Burpees
(Person 1 gör 1 push press + 1 burpee, Person 2 gör 1+1, sen gör p1 2+2, p2 gör 2+2 osv..)

Vila 2 min

6 varv (3 var) for Time:
12 DB snatch
8 Push ups
200m rodd

Torsdag

OLY:

Ordinarie pass:

OTM 6 min:
3 Snatch balance

EMOM 8 min:
30s Planka i ringar
4/ben One leg deadlift

AMRAP 4 min:
2-4-6-8-10 osv
Box jump overs
KB swing (ett steg tyngre än ni brukar ha)

Vila 2min

AMRAP 4 min:
2-4-6-8-10 osv
TTB
Fr reverse lunges med KB

Fredag

Open 19.5

Lördag

I par, dela repsen hur ni vill,

For Time
76 Air Squats
76 Dumbbell Push Presses
76 AbMat Sit-Ups
76 Wall Ball Shots
76 Burpees
76 Medball Twists
76 Push-Ups
76 Kettlebell Swings
76 Dumbbell Thrusters
760 meter Rodd



Henrik LundholmComment