Vecka 14

Måndag

(på 75 min pass: Teknik Handstand)

OTM 6 min:
4 Deadlift

EMOM 20 min:
1. 8-15 Kcal rodd
2. 20 Airsquats
3. 8-15 shuttle run
4. Vila

Tisdag


EMOM 20 min
1.    30s  KB Front Rack Reverse Lunges  
2.    30s  Mage – Tå/Häl dopp
3.    30s Good mornings (stången utan vikt)
4.   30 s Wallsit (+ viktad med KB/DB)
5.   30s Russian Twist med KB/DB

AMRAP: 2 min on, 30s off x 4
12 Wall balls
10 Push ups
8 Situps
6 burpees

Onsdag

Metcon express kl 6.30:

5 min:
Assault bike: 20s hårt tempo, 40s lugnt tempo x5.

2min vila

5 Min AMRAP:
8 Box jump overs
8 Push ups
8 medball cleans
8 Burpees över medball

2min vila

5min:
Rodd: 20s hårt tempo, 40s lugnt tempo x 5.

2 min vila

5 Min AMRAP:
8 Box jump overs
8 Push ups
8 medball cleans
8 Burpees över medball

Ordinarie pass:

EMOM 10 min:
2 Jerks
5 Strikta Pull ups (med band)

I par:
6 x 3 min AMRAP (ni gör varannan AMRAP, alltså 3 var)

Buy in: 17/12 Kcal rodd
AMRAP:
6 Push press
8 Box jump overs

Torsdag


OLY: OHS

Ordinarie pass:

Stegrande squat cleans

Var 30e sekund i 6 min:
1 Squat clean

EMOM 12 min:
1. 30s KB Front rack carry
2. 15 KB-swing
3. 30 Singel unders

Fredag

For time:
21-18-15-12-9
DB- Snatch
DB front rack lunges
Push ups
DB - Squats
Lateral burpees over DB

Bålcirkel 3 varv:
30s planka mot vägg
30s hollow hold
30s/sida Sidoplanka

Lördag


I par, dela repsen hur ni vill:

AMRAP 20 min:
100 Wallballs
80 Hang cleans
60 Push ups
40 Front squats
20 Burpee pull ups

Henrik LundholmComment