Vecka 37

Måndag



Gymnastikpass: Fokus Kippade pull ups

Ordinarie pass:

EMOM 12 min:
10 Box dips
5/arm KB/DB- rodd
10 Box Push ups

AMRAP 4 min x2 :
4 Power clean
6 bar push ups
8 lateral Burpees over bar
10 Mountain climbers

 

Tisdag


EMOM 16min:
6 Cossack Squat med KB
6-8 Barbell Good Mornings
4/ben Rear Foot Elevated Split Squat med KB 4/
8/sida Suitcase mage åt sidan

AMRAP 12 min:
10 Box Jumps
15 Kettlebell Swings 24/16
20 Lunges kb front rack 24/16
20 Sit ups
15 Wall Balls
10 Burpees

 

Onsdag


OLY basic:

Tema Snatch: Genomgång Snatch
3-3-3-3  Hang power snatch
3-3-3-3 Power snatch

 

Ordinarie pass:

Sumo deadlift 6-6-6-6

Teknikträning Double unders

AMRAP 8 min:
10 DU
10 K2E
10 Deadlift 60/40

Rörlighet om tid finns
 

Torsdag


EMOM 10min:
5 Back squats
5 Strikt pull up

For time:
3 varv:
20 Air squats
10 KB/DB Snatch

Bålcrikel
 

Fredag

OTM 8min:
1 clean + 2 jerk


AMRAP 15 min
6 Ring row
6 Deadlift
6 Push ups
200 meter Run

Lördag

 

For Time, i par:

800 meter Farmer Carry 24/16 (1 KB/lag. Båda springer)
100 Air Squats / Plank Hold
90 KB-swing / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups
50 Pull ups (Alt ring row)
400 meter Farmer Carry (24/16 kg)

Henrik LundholmComment