Vecka 49

Måndag

Teknik gymnastik: Ropeclimb och pull ups

Ordinarie pass:

OTM 10 min:
1 Hang Power Cleans + 2 front squat

For time:
AMRAP 3 min:

15-12-9:
Front Squats
Lateral Burpees over bar

Vila 1 min

On the 4:00…
AMRAP 3 min:
12-9-6:
Goblet squats
Box Jumps

Vila 1 min

On the 8:00…
AMRAP 3 min:
9-6-3:
Air squats
Burpee Box Jump Overs


Tisdag


Funktionell stryka:

EMOM 12 min:
8/arm DB Alternating Floor Press
6 Sittande strikta pressar
8-12 KB Situps

EMOM 18 min:
8-15 Kcal assault bike
10 Ring-rodd
12 Push press
8-15 kcal assault bike
8 SDHP
15 situps

Onsdag

OLY teknik:
Snatch balance , snatch press

Ordinare pass:

OTM 5 min:
Min 0-3: 1 snatch pull + 1 hang power snatch

Vila 2 min

OTM 4 min:
3 over head squats

Vila 2min

OTM 4min:
3 Deadlift

AMRAP 7 min:
10 DU/ 30 singel unders
16 DB/Kb snatch
8 TTB/K2E


Torsdag

EMOM 12 min:
3 Backsquats med tempo 32X1
10 box dips

For time:
8 varv (i par, ni kör vartannat varv):
12 Wall balls
8 Ringrodd
200m rodd

Fredag

EMOM 12 min:
6/arm knästående Kb press (KB upp och ner)
16 Hängande Kb rodd alternerande hand

Buy in:30 kcal rodd/20 kcal AB

4 varv:
10 push ups
16 Fr Lunges med KB alt DB (1st)
10 Hang DB/KB Clean (alternande)

Cash out: 30 kcal rodd/20 kcal AB


Lördag


Team om 2
Ca 50/35kg

AMRAP 7 min:
50 Power clean
50 hang clean
AMRAP Deadlifts

Vila 3 min

AMRAP 7 min:
50 Bench Press
50 Push press
AMRAP Jerks

Vila 3 min

AMRAP 7 min:
50 Front squats
50 Back squats
AMRAP Over head squats

Henrik LundholmComment