Vecka 21

Måndag


(På 75 min pass: Teknikträning toes to bar)

OTM 10min:
1 Squat clean + 1 Front squat

For time:
4 varv:
21 Boxjump over
15 Burpees
9 Squat clean
Timecap 17 min.

Tisdag

EMOM 16min:
8/arm Filly Press
5 Strikta supinerade pullups
10 2-arm Bent over Row
8/sida Suitcase Sidebends

EMOM 20min: (jobba ca 45s/station)
1. 3 pull ups + 8 Push ups + 12 airsquats
2. Kcal rodd
3. Kcal assaultbike
4. Vila

Onsdag

Metcon express kl 6.30:

2 varv:
3-min AMRAP
5 Push jerk
7 Pull ups/ Ringrodd
5 Front squat
7 Bar-facing burpee

1 min vila

3-min AMRAP
9/7 (cal) Assault bike
3 Power snatch/Power clean
27 Double Unders/ Singel unders

3 min vila

Ordinarie pass:

OTM 8 min:
2 Hang power snatch

I par, gör vartannat varv
AMRAP 6 min:
8 deadlift
6 hang power clean
4 push jerk

Vila 5 min

AMRAP 10 min, dela repsen hur ni vill:
50 Kcal rodd
30 Delivs press
20 Ringrodd

Torsdag

Back squats 5-3-2-5-3-2

Teknikträning Double unders

AMRAP 8 min:
10 DU
8 Box stepovers
8 TTB/K2E/Situps
8 Boxjump overs
8 Push ups

Fredag

3 varv:
8/arm Landmine half-kneeling press
8/arm Landmine (Meadows) row
8/ben Landmine single leg Romanian deadlift
8/ben Landmine single leg skater squat


“Annie, Are You OK?”

For time:
21-15-9
Kcal Rodd
Thrusters
Medicine Ball squat Cleans
Sumo Deadlift High-Pulls
Wall Balls
Burpees
Timecap 20 min.

Lördag


I par, dela repsen hur ni vill:
30-20-10
KB swing
Situps

30-20-10
DB hang clean and jerk
Push ups

30-20-10
DB snatch
DB Oh lunges

30-20-10
Goblet squats
KB Taters