Vecka 7

Måndag

Teknik gymnastik:
DU och HSPU


Ordinarie pass:

Teknikträning Power snatch

OTM 6min:
3 Power snatch

OTM 6 min:
10 DU + 6 Ringrodd
Vila 2 min
OTM 5 min:
3 burpees + 6 KB/DB thrusters
Vila 2 min:
4 min AMRAP:
1-2-3-4-5 osv
Devils press
Sit ups

Tisdag

Funktionell styrka:

EMOM 16min:
4 Sittande strikt press
5 Supinerade pullups
10 Landmine Obliques Twist
8-12 Push Ups

For time:
10 varv cindy:
5 pull ups
10 push ups
15 airsquats


Onsdag

Metcon express kl 6.30:


EMOM 25min:
1. Kcal AB
2. 20 Airsquats
3. Kcal rodd
4. 10 + 1 burpees
5. vila

Konditionspass kl 17.30:
Roddintervaller

Ordinarie pass:

OTM 8 min
1 Squat clean + 1 Front squat


I par, ni gör vartannat varv:
AMRAP 12 min:
3 Power Clean
3 Front Squat
3 Push Press

Torsdag

Teknik olympisk lyftning: Jerk

Ordinarie pass:

Deadlift: 3-3-3-3-3

AMRAP 5 min
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches

Vila 3 min

AMRAP 5 min
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches

Fredag

Max reps/övning (EMOM 26min)
2 varv:
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges
1 min Mountain Climbers
1 min Wall Balls (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Wall Sit
1 min Plank Hold

Lördag

Person 1: 1500m rodd
Person 2: AMRAP: 10 Deadlift, 10 Boxjumps, 10 TTB
Vila 1 min
Person 2: 1500m rodd
Person 1: AMRAP: 10 Deadlift, 10 Boxjumps, 10 TTB

Vila 3 min

Person 1: 1000m m rodd
Person 2: AMRAP: 3 Hang clean, 3 front squats, 6 lateral burpees
Vila 1 min
Person 2: 1000m m rodd
Person 1: AMRAP: 3 Hang clean, 3 front squats, 6 lateral burpees

Henrik LundholmComment