Vecka 42

Måndag


Dagens pass är inställda pga flytt till den nya lokalen.


Tisdag


EMOM 12min:
6 Banded Barbell Press
20-40 sek Tuck L-sit på Box
8 Archer Ring Row

AMRAP 15min:
30 Airsquats
30 KB/DB push press
30 bd/kb- russian twist
30 push ups
30 KB-swing
30 Wallballs
30 burpees

Onsdag


OTM:
Backsquats
4min: 5or
1min vila
4min: 3or

3x3min AMRAP, 1min vila mellan varje.

3min AMRAP:
6 kcal AB
6 Ring rodd

3min AMRAP:
8 kcal rodd
8 Front rack lunges med KB

3min AMRAP:
8 Thrusters ca 30/20kg
8 sit ups

Torsdag

OTM 8 min:
1 power clean + 1 hang power clean

For time i par:
1800/1500m rodd
8 varv cindy (5 pull ups/ring rodd, 10 push ups, 15 airsquats)
20 clean and jerk

Timecap: 15min

Fredag


Strikta Pull ups 3-3-3-3
Hantelrodd 3x5/arm

For time (Timecap 10min)
21-15-9
Deadlift
Push ups


ca 5min vila

”Annie”
50-40-30-20-10
DU (alt singel unders)
Sit ups


Lördag


I par:
( Person 1 kör 1 HPC + 1 front squat, person 2 gör samma, sen gör person 1 2HPC + 2 front squat, sen gör person 2 2HPC + 2 front squat osv..

For Time:

1-10:
Hang Power Cleans
Front squats

Sen: 10-1:
Boxjump
DB- snatch

Henrik LundholmComment