Vecka 50

Måndag kl 19.00-20.00

Emom 5min
3 Backsquats


Emom 5min
5 Front squats

I par:
8 varv:
10 Push ups
10 Thrusters
10 Knees to elbow
10 Deadlift
10 Burpees
10 KB-swing

Tisdag kl 19.00-20.00

Teknikträning Pullups

EMOM 12 min: 
5 Pullups
5 Pushpress
6 KB clean

AMRAP 2x3 min

12 cal rodd
12 KB swing 12-16/20-24 kg

9 cal rodd
9 KB swing

6 cal rodd
6 KB swing

Vila 2 mellan varje amrap

Onsdag kl 18.00-19.00

Teknikträning snatch och Over head squat

6min AMRAP
10 Boxjumps
5 Power snatch

3min vila

6min AMRAP
10 Boxjumps
5 OHS

Torsdag 18.00-19.00

Powerclean 5-5-3-3-1-1-1
Teknikträning T2b & KTE

Parwod

60 Box jump
60 Jumping pull-ups
60 Kettlebell swings 16/12 KG
Walking Lunge, 100 steps
60 Knees to elbows
60 Push press, 20/15 kg
60 Back extensions
60 Wallballs
60 Burpees
60 Double unders / SU

Fredag kl 16.00-17.00

10 min EMOM
1 Squat clean
1 Split jerk

12 min AMRAP
25 Air squats
20 KB-swing
15 Situps
10 Burpees
5 Pullups

Henrik LundholmComment