Vecka 27

Måndag


4 varv (not for time):
6/ben viktade Box step ups
3 Paused front squats (3 s stopp i botten)

AMRAP 4 min x2 , 2min vila mellan. (börja om från början)
20m Oh walking lunges (med viktplatta 20/15kg)
10 – 8 – 6 – 4 – 2 Front squat 60/40kg
2 – 4 – 6 – 8 – 10 Push jerk
(20m utfallsgång mellan varje 10-8-6 osv)

Tisdag

EMOM 15 min
8 Seated DB arnold press
20s/sida upphöjd sidoplanka (ett ben, insida lår)
6/arm Ladmine press
10 KB situps
5 Supinerade pull ups @31x2

For time:
50/40 kcal rodd
25 Deadlift
25DB/Kb shoulder to oh
50 Push ups
25DB/Kb shoulder to oh
25 Deadlift
50/40 kcal rodd

Time cap 18 min.

Onsdag


Metcon express kl 8:00:

22 min AMRAP
6 Burpee boxjump overs
12 Sit ups/Fällkniv
18 wallballs
24 KB-swing
400m löpning

Ordinarie pass:

Stegrande 2or Power clean

Team om två:
I go you go upplägg. (vartannat varv hela tiden)

Min 0:00-10:00:
AMRAP
10/7 kcal rodd
3 power cleans
6 boxjump overs

Min 10:00-15.00:
1-1-2-2-3-3-4-4-5-5 osv.. Power cleans (ca 75/55kg)

Min 15:00-25:00
AMRAP:
12 DB snatch
80m shuttle run

Torsdag


On the 2:00 x 5:
1 Power snatch + 2 hang squat snatch + 3 OHS

AMRAP 10 min:
20 Double unders
8 Toes to bar
6 Overhead Squats
4 Hang Power Snatches

Fredag


"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps

Bål:
4 Varv, (Not for Time):
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges


Henrik LundholmComment