Vecka 5

Måndag

Gymnastik tekink: Muscle ups / Pull ups

Ordinarie pass:

Teknikträning thrusters

EMOM 12min:
4 Thrusters
8 Fr lunges
10 Double unders

AMRAP 7 min:
6 thrusters
6 pull ups / Ring rodd
6 burpees

Tisdag

EMOM 18 min:
12 KB Deadbug
8 Ring Face Pulls
2 Alternerande TGU
30 sek (viktad) planka
4/arm Seated DB Arnold Press
30 sek Superman Hold


EMOM 12 min (ca 45s jobb/station):
1. Mountain climbers
2. Rodd
3. burpees
4. vila

Onsdag

Metcon express kl 6.30:

4-min AMRAP
20/15 (cal) Row
30 Wall ball @ 9/6kg

2 min vila

4-min AMRAP
Assault bike for calories

vila 2min

4-minute AMRAP
10 DB snatch, alternating
10m 1-arm DB overhead walking lunge (L)
10 Toes to bar
10m 1-arm DB overhead walking lunge (R)

2 min vila

4-min AMRAP
20/15 (cal) Row
30 Wall ball @ 9/6kg


Konditionspass kl 17.00:
Roddintervaller, visas på plats

Ordinarie pass:

Deadlift 10-8-8-6

15 min AMRAP
Ni jobbar vartannat varv:
4 TTB/k2e
6 Box push ups
8 boxjump overs
10 Kb swing


Torsdag

OLY teknikpass: Over head squats


Ordinarie pass:


10 min att stegra upp 1or power snatch.

OTM 6 min:
5 Power snatch

For time:

AMRAP 4 min
12-9-6
Wallballs
Power clean
ring rodd

Vila 1min

AMRAP 4 min:
6-9-12
Ring rodd
Power clean
Wallballs

Fredag

5 varv For Time:
10 Pull-Ups /
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 Min vila mellan varje varv. Ta tid varje varv.

Lördag


For time:
I Par, dela repsen hur ni vill:

50-40-30-20-10
Squat clean  ca 50/35
Kcal rodd

10-20-30-40-50
DB- snatch
Burpees

Henrik LundholmComment