Vecka 32

måndag

OTM 5min:
2 Front squats m 2sek paus i botten

OTM 4min:
4/ben box-step ups (viktade)

10min AMRAP:
4 Thrusters
8 Situps
12 Wallballs

rörlighet om tid finns.

tisdag

EMOM 10min:
5 Deadlift
5 Strikt pull up 3xmax set.

3min:
15/12 Kcal rodd
15 Burpees
max rep Ring rodd

1min vila

3min:
15/12 Kcal rodd
10 Burpees
max rep KB-swing

1min vila

3min:
15/12 Kcal rodd
5 Burpees
max rep SDHP med KB

onsdag

EMOM 20 min:
4 Power snatch
6-10 Push ups
30s DU
10-15 face pull med gummiband

Not for time:
20-15-10
Sit ups
knee raises (hängande, utan kippning)
russian twist med WB
Jorden runt

torsdag

For time i par: (dela repsen hur ni vill)
2000m rodd (10 Burpees varje minut, endast den som vilar kör burpees)
100 airsquats (10 KB-Swing varje minut)
800 m löpning (2x400m)

Fredag

EMOM 8min:
2 Clean and jerk

"Christina"
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans
9 Kettlebell Swings
9 Toes-to-Bar
9 Push Press
9 Burpees

Henrik LundholmComment