Vecka 14

Måndag kl 19.00-20.00

EMOM
4min: 5 Backsquats
4min: 3 Backsquats
4min: 1 Backquat

15min AMRAP
7 Power clean
7 Push press
7 Frontsquat
200m rodd

Tisdag kl 19.00-20.00

Teknikträning Clean & Jerk

EMOM 10 min: 
Power clean
Hang power clean
Split jerk

AMRAP 4 min x2: vila 2 min mellan
8 Wallballs
10 KB swing 20/12 kg
12 Situps
8 hand release pushups

Onsdag kl 18.00-19.00

EMOM
4min: 3 Bänkpress
4min: 5-10 Pullups
4min: Enarmsrodd med KB 10/arm
4min: 5-10 Knees 2 elbow/TTB

3x3min AMRAP. 1min vila mellan varje.
10 KB-snatch
10 Box step up
10 Box push up
5 Burpee boxjumps over

Torsdag 18.00-19.00

OTM 16 min:
1. Complex: Powerclean + 4 frontböj
2. Ringdips / dips /boxdips
3. Planka 30-40 sek
4. 2 höga boxhopp

Parwod 16 min amrap:

40 Kcal rodd
40 Powerclean
40 OH Lounges med viktplatta 10/5 kg
40 Wallballs
40 WB - partner Situps
40 Pushups

Fredag kl 16.00-17.00

EMOM
5 Deadlift 8 min

12 min AMRAP
8 Wallball
8 Knees to elbow
8 Boxjump
8 KB-swing 20/12 kg
 

Henrik LundholmComment