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