Vecka 15

Måndag kl 17.00-18.00 och 19.00-20.00

EMOM 10min:
2 Backsquats
4-8 Strikta pull ups

”Cindy"
20min AMRAP
5 Pull ups / 5 Ringrodd
10 push ups
15 Airsquats

Tisdag kl 17.00-18.00 och 19.00-20.00

OTM 10min:
1 power snatch + 1 hang snatch

OTM 5min:
3 OHS

For time:
20 Thrusters 35/25kg
20 SDHP
20 Push jerk
20 Front squat

4 burpees varje ny minut

Onsdag kl 18.00-19.00

OTM 8min:
1 Clean and jerk

”Garce”
30 clean and jerk 45/30kg

vila 15min

1000m rodd

Torsdag kl 18.00-19.00

EMOM 12min:
5 TTB
3 HSPU, alt 2 Wall walk
30s Double unders

FGB i par
3varv:
1min Wallball
1min SDHP
1 min Box jump
1 min Push press
1min Rodd
1min vila

Fredag kl 16.00-17.00

Deadlift 3-3-2-2-1-1

For time:
10-1
Deadlift 75/55
Push ups
Power clean 50/35

Lördag kl 10.00-11.00

AMRAP (with a Partner) in 18 minutes

11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
11 Partner high five push ups

From 11:00-13:00: 2 minutes of Silence

Dela repsen hur ni vill, Vila mellan min 11-13 fortsätt sedan till min 18. 

Henrik LundholmComment