Vecka 11

Måndag

(På 75 min pass: Teknik Handstand, HSPU)

Jobba 10min: Stegrande Power Snatch

Deadlift 10-8-6

AMRAP 12min:
20 kcal rodd
20 DB burpee deadlift (2 DB)
20 Situps
20 Kcal Rodd
20 alt DB snatches
20 Burpee over DB

Tisdag

4x3 Strikt press

DB Single Arm Komplex:
3 varv:
3 Push Press
2 Push Jerk
1 Split Jerk

3x3min AMRAP:
10 Wallballs
8 Burpees
6 K2E


Onsdag

Metcon Express kl 6.30:
EMOM 24min:
1. DU, alt box step ups
2. Kcal AB
3. Kcal Rodd
4. Vila

Konditionspass kl 17.00:

Ordinarie pass:
OTM 4min
3 Squat cleans

Vila 2min

OTM 4min
2 Front squats


For time, I par, dela repsen hur ni vill:
10 BarFacing Burpees

20-15-10
Kcal rodd
Thrusters

10 Pull ups

20-15-10
Kcal rodd
Power clean

10 Bar-Facing Burpees


Torsdag


EMOM 16 min.
1 Rope climb
3/ben Box-pistols
4/arm Hantelrodd
1/arm Turkish getups

AMRAP 8 min:
12 KB-swing
8 Boxjump overs
6 Box push ups

Rörlighet om tid finns

Fredag

Open 19.4

Lördag

I par:
30 Power cleans
40 STOH
50 deadlift
3 varv synkad cindy (5 pull ups, 10 push ups 15 airsquats)
20 Power cleans
30 STOH
40 deadlift
2 varv synkad cindy (5 pull ups, 10 push ups 15 airsquats)
10 Power cleans
20 STOH
30 deadlift
1 varv synkad cindy (5 pull ups, 10 push ups 15 airsquats)

Henrik LundholmComment