Vecka 12

Måndag

(På 75min pass: Teknik gymnastik: TTB och rope climb)

OTM 10 min:
1 Clean pull + 1 hang power clean + 1 Front squat med 3s stopp.

EMOM Var 2e min
2 varv:
2min: 90 s rodd/ab
2min: 8 KB thrusters + 8 Ringrodd
2min: 90 s rodd/ab
2min: 10 Goblet squats  + 5 burpees
2min: vila

Tisdag

EMOM 18min
  10 Landmine Obliques Twist
  6/sida Suitcase Deadlift
  6/ben Cossack Squat med KB
  20s/sida Sidoplanka + rotation med viktplatta
 6/arm DB OH Reverse Lunges
  10-15 Alt. V-ups


For Time
2 varv:
30 Lunges
30 Knees-to-Elbows
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double-Unders

Onsdag


Metcon express kl 6.30:

2 varv:
2-min AMRAP
6 Power clean /KB-swing
6 Box jump over
6 Toes to bar/situps

2min vila

2 min AMRAP
Rodd for calories

2min vila

2-min AMRAP
6 Power clean /KB-swing
6 Box jump over
6 Toes to bar/situps

2 min vila

2 min AMRAP
Assault bike for calories

2min vila

Konditionspass kl 17.00:

Ordinarie pass:

EMOM 10 min:
5 Strikta Pull ups
5-10 Ring push ups

I par:
AMRAP 6 min:
1-2-3-4-5-6 osv
Push press
Burpees
(Person 1 gör 1 push press + 1 burpee, Person 2 gör 1+1, sen gör p1 2+2, p2 gör 2+2 osv..)

Vila 2 min

6 varv (3 var) for Time:
8 DB snatch
6 Push ups
150 m rodd

Torsdag

OLY:

Ordinarie pass:

OTM 5 min: 3 OHS
Vila 2min
OTM 5 min: 3 Snatch balance


AMRAP 3 min:
2-4-6-8-10 osv
Box jumps
KB swing

Vila 1 min

AMRAP 3 min:
2-4-6-8-10 osv
Situps
Fr reverse lunges med KB

Fredag

Open 19.5

Lördag

I par, dela repsen hur ni vill,

For Time
76 Air Squats
76 Dumbbell Push Presses
76 AbMat Sit-Ups
76 Wall Ball Shots
76 Burpees
76 Medball Twists
76 Push-Ups
76 Kettlebell Swings
76 Dumbbell Thrusters
760 meter Rodd



Henrik LundholmComment