Vecka 32

Måndag

 Every 90s x8:
2 Squat clean and jerk

Strikt pull up 5-4-3-2-1

EMOM 4 min:
5-7 Thrusters
5-7 Pull ups
5-7 Burpees

Vila 3 min

EMOM 4 min:
5-7 Thrusters
5-7 Pull ups
5-7 Burpees

 

Tisdag

 3 varv:
16 Hipthrust
16 Pallof-press
8/ben One Legged Assisted Squats
20 Death March

 FOR TIME:
Buy in:
400 m löpning

 5 varv av:
16 Alt. V-Ups
20/15 kcal rodd
40 DU/80 SU

 Cash out:
400 m löpning

TIMECAP: 18 MIN

 

Onsdag


Metcon express kl 8:00:
3 varv:
3-min AMRAP
6 Front squat
8 pull ups/ ring rodd
6 Push jerk/press
8 Bar facing burpee

2 min vila

3-min AMRAP
12 DB front rack lunges
4 DB Devil’s press
12/8 (cal) Assault bike

2 min vila

Ordinarie pass:
EMOM 16 min:
5-8 Dips
5/arm Hantelrodd
5 Sittande strikt axelpress
20-30s L-sit på lådor

AMRAP 12 min i par:
I go-you go (ni gör vartannat varv)

5 DB squats
5 DB push press
10 DB fr Lunges
10 Russina twist med DB

 

Torsdag

 Ca 15 min att jobba med komplexet: 
1 hang Snatch + 1 TNG Snatch (ca 7-10 set på ca 70% av 1 RM)

Back squats 8-8-8

6 min AMRAP:
2-4-6-8-10 osv
Toes to bar
Over head squats ca 35/25kg
Push ups

 

Fredag

"Kelly Rowland"

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps
30 Wallballs 

Bål:

4 varv:
30s - 1 min Viktad planka
30s/sida Sidoplanka

Henrik LundholmComment