Vecka 26

Måndag

Strikta Viktade pull ups 5-5-3-3-1-1

3 varv:
8/arm DB Floor press
8/arm Hantelrodd
8/arm DB hammer curl to press


2 varv, 1 min vila mellan varje AMRAP:
3min AMRAP
12 Wall balls
8 Push ups
4 CTB/Pull ups

3min AMRAP
12 DB snatch
6 Burpees över DB



Tisdag


Every 2 min x7:
5-4-3-2-3-4-5 Raka Marklyft @3030
8-8-8-8-8-8-8 Upphöjda sumomark 2xKB

EMOM 21 min
1. 6-10 Burpee BJO
2. 10-15 DB Thrusters
3. 200/150m rodd

Bål:
5 varv:
5 Situps
5 Benlyft
5/sida Flytta fötter
5/sida flytta händer
5/sida ben till motsatt arm

Onsdag

Metcon express kl 8:00:

8 min AMRAP
20 Kcal rodd
20 Wall balls
20 KB swing

2 min vila

8 min AMRAP
20 Kcal assault bike
20 Push-ups
20 Box jump overs

2 min vila

8 min AMRAP
1 varv shuttle run ( 10x10m)
20 Airsquats
20 sit ups

Ordinarie pass:

Stegra upp i komplexet:
1 Power snatch + 1 Hang snatch.


AMRAP 15min i par:
200m löpning
8 Sandbag over shoulder
8 Sandbag frontsquats

Torsdag

Backsquats 3-3-3-3-3 (på ca 75% av 1 RM)

EMOM 20min:
10-18 Kcal rodd
25 Airsquats
8-15 Kcal Assaultbike
12 burpees
1 min vila

Fredag

Deadlift 3-3-3-3

“Incerdinble hulk”

AMRAP 20 min
50/35kg
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

Henrik LundholmComment