Vecka 33

Måndag kl 19.00-20.00

EMOM 16min
5 Frontsquat
1 Wallwalk
30-45sek Plankan
1 Ropeclimb

I par:
For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings 16/12
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wall Balls 9/6
50 Burpees
 

Tisdag kl 19.00-20.00

Teknikträning Snatch

EMOM 8 min:
1 Snatch pull
1 Power Snatch
1 Over head squat

På tid av:
30 air squats
10 Pushups
10 SDHP 30/40 kg
10 Pullups
10 KB-swing 16/24 kg
30 Air squats
8 pushups
8 SDHP
8 Pullups
8 KB-swing
30 Air squats
6 Pushups
6 SDHP
6 Pullups
6 KB-swing

Torsdag 18.00-19.00

OTM 4 min: 6 Deadlift
OTM 4 min: 5 axel Pressar
OTM 4 min: Viktad box step ups (5 st per ben)

Parwod:

6 varv av (3 var):

5 Pullups
10 Boxjump
15 Goblet Squat
200 m Löp

Henrik LundholmComment