Vecka 48

Måndag kl 17.00-18.00 och 19.00-20.00

OTM 8min:
3 Backsquats
4/ben Front rack Lunges

15min AMRAP:
10Thrusters 30/20kg
10 Burpees over bar lateral
5 Power clean
5 Pullups


Tisdag kl 17.00-18.00 och 19.00-20.00

3varv (Not for time):
2/arm Turkish Get up
8 Stångrodd
10 Fällkniv (med pinne)

3 varv:
1min: wallball
1min: Dumbell Snatch
1min: Kcal rodd
1min vila

Onsdag kl 18.00-19.00

OTM 4min:
2 Power Cleans + 2 Push Jerks
Vila 1:00
OTM 4min:
1 Power Clean + 1 Push Jerk

8min AMRAP:
10 Situps
8 Boxjumps
6 Power snatch 35/25kg
4 Push ups

Torsdag kl 18.00-19.00

15 min AMRAP i par:
Vartannat varv:
3 Squat cleans 50/35
3 varv:
3 Ring rodd
6 push ups
9 airsquats

Magcirkel som styrka efteråt

Fredag kl 16.00-17.00

Deadlift 3-3-3-3-3

"Half seven"
4 Rounds For Time
7 Push-Ups
7 Thrusters 40/25
7 Knees-to-Elbows
7 Deadlifts 40/25
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups

Lördag kl 10.00-11.00

I par:
”99 Problems”
99 ground to oh 35/25kg
99 Front squat
99 KB swing 20/12
99 Burpees
99 Kcal rodd

 

Henrik LundholmComment