Vecka 17

Måndag

4varv:
4 Frontböj
vila 1min
6 Strikta Ringdips (med band)
Vila 1min

2varv: Tmiecap 15min
10 suitcase deadlift höger 24/16 (KB)
15 Push ups
10 suitcase deadlift vänster
15 Burpee boxjumps
10 Pull ups
15 KB swing
10 Goblet squat
15 Lunges

Tisdag

3 Min: 1 clean var 20e sek.  (ca 60 % av 1 rm)
1min vila
3min: 10 Airsquats, 6 ring rodd
1min vila
3min: x antal m rodd
1min vila
3min: 10 wallballs, 8 Ball slam, 6 burpees over ball

Bålcirkel

Onsdag

10-8-6-4-2
Stångrodd
Sittande axelpress med KB
Push ups

2 varv:
AMRAP 5min:
2 SDHP 30/40
4 Hang clean
6 Push press
10 DU

Vila 2min.

Torsdag

OTM 8 min
5 Deadlift
5 HSPU (alt wall walk)


AMRAP 8min:
2 Deadlift (partner 1)
2 Partner situps
2 Deadlift (partner 2)
2 Partner situps
4 Deadlift (partner 1)
4 Partner situps
4 Deadlift (partner 2)
4 Partner Situps
Osv..

Vila 2min

AMRAP 8min:
2 wallballs (Partner 1)
2 synkade burpees
2 wallballs (Partner 2)
2 Synkade burpees
4 wallballs (partner 1)
4 synk burpees
4 wb (partner 2)
4 synk burpees
Osv..

Fredag
OTM 8min:
1 snatch deadlift + 1 hang snatch


5 varv:
9 burpees
9 Boxjumps
9 Ring row
9 Thrusters
9 K2E


Lördag

Teams of 3

For Time:
100/75 Calorie Row
100 Box Jump Overs

100 Power Snatches 42,5/30
100 Thrusters
100 Pull-ups
100 Thrusters
100 Power Snatches
100 Box Jump Overs

100/75 Calorie Row

Henrik LundholmComment