Vecka 39

Måndag


EMOM 10min:
4 Deadlift
5/arm hantelrodd

Max Reps varje min:
1 min Pull-Ups
1 min Kettlebell Swings (24/16 kg)
1 min Double Unders
1 min Push-Ups
1min vila
1 min Sit-Ups
1 min Mountain Climbers
1 min Wall Balls (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min vila
1 min Burpees
1 min Wall Sit
1 min Plank Hold


Gymnastikpass basic:
fokus kippade pull ups och Toes to bar



Tisdag

EMOM 16min:
6/ben KB Reverse Lunge
20s /sida Sidoplanka + rotation (med viktplatta)
10 Hip thruster (bäckenlyft)
30s hollow hold

AMRAP 12min:
12 kcal rodd
10 Goblet squats
10 Hollow rocks



Onsdag


Teknik OLY Pass: Fokus Jerk

Ordinarie pass:

OMT (varannan min) 10min:
2 push press + 2 push jerk


2min on, 1min off x4
6 Boxjump over
6 Push press
6 Situps
6 sdhp

(Fortsätt där du slutade)


Torsdag

Konditionspass: kl 17.00 . visas på plats

Ordinarie pass:

Emom 10min:
5 Strikta Pull ups
3 Power clean

i par: 6 varv (3 var):
5 pull ups/ ring row
5 Power clean
5 Burpees over bar
200m Rodd


Fredag



Backsquats 3-3-3-3-3

“Fat Amy“
for time:

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Lördag


i par:
20min AMRAP:
12 wallballs (person 1)
12 KB-swing (person 2)
12 squat jumps (person 1)
12 KB/DB snatch (person 2)
200m löning (person 1)
när person 1 kommer tillbaka från löpningen börjar person 2 på wallballs.

För de som vill:

Team series event 1 2018:
7min, Amrap synkade barfacing burpees ✌

Henrik LundholmComment