Vecka 19

Måndag

(På 75min pass: teknikträning HSPU)

OTM 10 min:
1 Snatch + 1 OHS

EMOM 8 min:
8 Hip Thrusters
6/ben banded Lunges


For time:
“Karen”
150 Wallballs

Tisdag

6 min jobb
6 Strikt press
2 Wallwalks
10 KB Deadbug

2 min vila

6 min jobb:
8 DB/KB Floor Press
4 strikta pullups
16 Russian twist KB

12 min AMRAP:
20 DB snatch
16 DB thrusters (8/arm)
10 clean and jerk (5/arm)
6 burpees over DB

Onsdag

Metcon express kl 6.30:
2 varv:
3-min AMRAP
4/3 Ring rodd/Ring Pull up
8 DB snatch, alternating
12/9 (cal) Assault bike

2 min vila

3-min AMRAP
12/9 (cal) Row
12 Fr lunges
12 KB Swing

2 min vila

Ordinarie pass:

Front squats 6x3, tempo: 32x1

“Panic Breathing”
For Time (with a Partner)
400-300-200-100 meter Row (x2,  varje person ror alla distanser en gång)

Partner håller Kettlebell Front Rack Hold (16/8 x2 kg) när den andra ror.

3 Burpee som straff varje gång du måste sätta ner KBs.

Torsdag

Olympisk lyftning: Fokus hang cleans

Ordinarie pass:


OTM 10 min:
2 Power Clean and jerk

2 min AMRAP x 4 , vila 1 min mellan varje.
6 Boxjumps (höga)
6 Deadlift
6 push ups

Fredag


EMOM 10 min:
1/sida Turkish get-up
20m Monster walks w/ band around feet (10m framåt, 10m bakåt)

EMOM 20 min:
1.Max Burpee Box Jumps over
2. AMRAP KB-swing
3. Kcal Assault bike/Rodd
4. Vila

Lördag

For Time, i par:
400 meter Weighted Walk/Run
40 Sandbag cleans
400 meter Weighted Walk/Run
40 Thrusters 42,5/30
400 meter Weighted Walk/Run
40 Sandbag Front Squats
400 meter Weighted Walk/Run
40 Push Presses 42,5/30kg
400 meter Weighted Walk/Run