Vecka 33

Måndag

Front squats 3-3-3-3 (med 3s stopp i botten)

Bulgarian split squats 3x6/ben

2 varv:

3 min AMRAP
10 Box jump
5 Pull ups

1min Vila

3 min AMRAP
8 DB box step over
5 Toes to bar

2min vila


Tisdag

 3 varv:
8/arm DB Anti Rotation Press
2 Wallwalks
8 Ring Push Ups
12 DB Bent Over Row

  EMOMx15
1. 10-15 kcal Rodd
2. 8-12 kcal AB
3. 8-12 Burpees

Tabata, 20sek jobb, vila 10 x8
Front Raises/Lateral Raises
Bent Over Reverse Flyes/DB Biceps Curls

 

Onsdag

Metcon express kl 8:00:
7 min AMRAP
Buy in: 35/25 Kcal AB
10-1
DB Thrsuters
Burpees over DB

3 min vila

7 min AMRAP:
Buy in: 40/30 kcal rodd
10-1
KB-swing
Goblet squats

3min vila

7 min AMRAP
Buy in: 50 Wallballs
10-1
Push ups
Russian Twists

Ordinarie pass:

OTM 10 min:
2 Snatch (start på ca 65% av 1 RM, öka om det känns bra)


AMRAP 18 min i par, dela repsen hur ni vill:
76 Air Squats
76 Dumbbell Push Press
76 AbMat Sit-Ups
76 Wall Balls
76 Burpees
76 Medball Twists
76 Push-Ups
76 Kettlebell Swings
76 Dumbbell Thrusters
400 meter löpning with Partner, båda springer

 
Torsdag

 Every 2 min x 8:
10-30 Double unders
2 Clean and jerk (Starta på ca 60% av 1 RM. Öka eftersom om det känns bra)


One leg Deadlift 4x4/ben

For time:
21-15-9
Hang power clean
Burpees

Timecap 6min. 

 

Fredag

EMOM 24 min:
5/arm Renegade Rows
10 Dumbbell Lunges
5/arm Half-Kneeling Presses
10 Kcal Rodd

 

Bålcirkel:
4 varv:
30s hollow hold
30s Superman hold

Henrik LundholmComment