Vecka 13

Måndag

( på 75min pass: Teknik gymnastik: Pistols, push ups)

Backsquats 5-5-3-3-3

On the 0:00, AMRAP 3:00:
20/15 Calorie Row
20 x 10m Shuttle Sprints
AMRAP Power Cleans

1 min vila

On the 4:00, AMRAP 3:00:
20/15 Calorie Row
15 x 10m Shuttle Sprints
AMRAP Power Cleans

1 min vila

On the 8:00, AMRAP 3:00:
20/15 Calorie Row
10 x 10m Shuttle Sprints
AMRAP Power Cleans

1 min Vila

On the 12:00, AMRAP 3:00:
20/15 Calorie Row
5 x 10m Shuttle Sprints
AMRAP Power Cleans

Tisdag


EMOM 24 min

1    10 DB Push Press
2.     20-30 sek L-sit på box
3.     5-8 Strikta pullups
4.     10/sida sidomage med KB – Luta åt sidan (Suitcase Sidebends)
5.   2-3 wallwalks
6.    10 Ringrodd

AMRAP 6 min:
5 Burpees
5 Push press
5 Front squats
5 Situps

Onsdag


Metcon Express kl 6.30:

2 varv av:
3-min AMRAP
2 Strikta pull ups
8 Toes to bar / Sit ups
16 Wall ball
20/15 (cal) Row

2min vila

3-min AMRAP
12/9 (cal) Assault bike
12 KB swing
6 Bar facing burpees

2min vila

3-min AMRAP
500m Row
AMRAP Airsquats resten av tiden

2min vila

Konditionspass kl 17.00:

Ordinarie pass:

OTM 10min:
1 Snatch pull + 1 Hang snatch

i Par:
8 Varv (4 var)
10 Deadlifts
10 Airsquats
150m rodd


Torsdag

OLY: Clean pull och high hang clean

Ordinarie pass:

EMOM 12min:
4 Bänkpress
6/arm DB rodd
30-45s Hänga i räcket (greppträning)


For time:
6-1
Man makers
BD-fr Lunges
20m Farmers walk med KB (2st) mellan varje varv.

Fredag

“Morrison, light”
For time:
40-30-20-10
Wall Balls
Box Jumps
Kettlebell Swings 24/16

Bålcirkel:
3 varv, vila 1 min mellan varven:
1 – Hollow hold (10 seconds)
2 – Full roll to the left back to hollow hold (5 seconds)
3. V-up snaps (straight legs) (5 reps)
4 – Russian V-up snaps (4 reps)
5 – Hollow hold (5 seconds)
6 – Full roll to the right back to hollow hold (5 seconds)

Lördag

30 min AMRAP, team om 3.
En person ska alltid ro. De andra två hjälps åt med Amrapsen.

1. 10 min AMRAP
20 Burpee over partner
20 DB-snatch
20 Pull ups

2. 10 min AMRAP
20 Partner Situps
20 DB- thrusters
20 Push ups

3. 10 Min AMRAP
20 Synkade Airsquats
20 DB- hang clean and jerk
20 TTB/K2e

Henrik LundholmComment