Vecka 21

Måndag


(På 75 min pass: Teknikträning toes to bar)

12 min att stegra upp i komplexet:
1 clean + 1 hang squat clean + Front squat

For time:
4 varv:
21 Boxjump over
15 Burpees
9 Squat clean
Timecap 17 min.

Tisdag

Funktionell styrka:

A1) 1-1/4 Close Grip Bench Press
5 reps @30X1 tempo. Vila 30 sek.

A2) Filly Press
8/arm. Vila 90 sek x3 varv.

B1) Strikta supinerade pullups
5 reps @30X2 tempo. Vila 60 sek.

B2) 2-arm Bent over Row
10 reps. Vila 60 sek x3 varv.

C) 3 varv:
6/arm Sittande DB Press
20 KB Dead Bug
8 Ring row
10/sida Suitcase Sidebends
20-30 sek Ring Dip Hold on Top

Onsdag

Metcon express kl 6.30:

2 varv:
3-min AMRAP
5 Push jerk
7 Pull ups/ Ringrodd
5 Front squat
7 Bar-facing burpee

1 min vila

3-min AMRAP
9/7 (cal) Assault bike
3 Power snatch/Power clean
27 Double Unders/ Singel unders

3 min vila

Ordinarie pass:

Every 90s x 8
2 Hang power snatch

I par, gör vartannat varv
AMRAP 7 min:
DT:
12 deadlift
9 hang power clean
6 push jerk

Vila 5 min

For time (dela repsen hur ni vill):
100 Kcal rodd
50 Delivs press
25 Pull ups
Timecap 10min.

Torsdag

Back squats 5-3-2-5-3-2

EMOM 6 min
3 OHS


AMRAP 8 min:
30 DU
8 Box stepovers
8 TTB
8 Boxjump overs
8 HPSU/Push ups

Fredag

3 varv:
8/arm Landmine half-kneeling press
8/arm Landmine (Meadows) row
8/ben Landmine single leg Romanian deadlift
8/ben Landmine single leg skater squat


“Annie, Are You OK?”

For time:
21-15-9
Kcal Rodd
Thrusters 35/25
Medicine Ball squat Cleans
Sumo Deadlift High-Pulls 35/25
Wall Balls
Burpees

Lördag


I par, dela repsen hur ni vill:
30-20-10
KB swing
Situps

30-20-10
DB hang clean and jerk
Push ups

30-20-10
DB snatch
DB Oh lunges

30-20-10
Goblet squats
KB Taters