Vecka 40

Måndag

EMOM 10min:
3 Front squats
4/ben Bulgarian split squats

3x3min Amraps 1 min vila mellan varje.
Amrap 3 min
8 burpees
8 oh Lunges m medball
8 wallballs

Amrap 3 min
50-100 double unders, alt 100 singel (får ta Max 2min)
Max kcal rodd

Amrap 3 min:
8 Db/KB snatch
8 goblet/db squats
8 situps


Tisdag

EMOM 16min:
10 KB-situps
5/arm Floor press
4 strikta pullups
5/arm Windmills

2varv:
20/15 Cal. Row
20 Fällkniv
20/15 Assault bike
20 Push ups
20 Box Jump Over
vila 2 min mellan varven


Onsdag

teknik clean

OTM 8 min: (lyft varannan min, alltså 5set):
2 Clean pull + 1 Hang power clean

OTM 4min:
4/ben one leg deadlift


Amrap 6 min:
5 Power clean
5 Frontsquat
5 Ring row

Rörlighet om tid finns.

Torsdag


Konditionspass kl 17.00: visas på plats

Ordinarie pass:


EMOM 12min:
2 Höga boxhopp
3 Strikt Axelpress


Amrap 15 min:
I par, person 1 gör 2-2-2, sen gör person 2, 2-2-2 osv.. öka med 2 reps varje varv

2 Push Presses
2 Sit ups
2 Box Jump Overs

4 Push Presses
4 Sit ups
4 Box Jump Overs

6-6-6 osv..

Fredag

OTM 8min:
1 snatch deadlift + 1 snatch pull

AMRAP 15min:
20 Thrusters 40/30
20 Burpees
20 Cleans
20 Sit-Ups
20 Shoulder-to-Overheads
20 Push-Ups
20 Front Squats
20 Air Squats

Lördag

Henrik LundholmComment