Vecka 26

Måndag

EMOM 16 min:
5 Strikta pull ups
4/arm DB Floor press
4/arm Hantelrodd
4/arm DB hammer curl to press


2 varv, 1 min vila mellan varje AMRAP:
3 min AMRAP
8 Wall balls
8 Push ups
8 Ring rodd

3min AMRAP
10 DB snatch
4 Burpees över DB



Tisdag


5x5 Raka Marklyft @3030

EMOM 20 min
1. 6-10 Burpee BJO
2. 6-10 DB Thrusters
3. 150/120m rodd
4. Vila

Bål:
5 varv:
5 Situps
5 Benlyft
5/sida Flytta fötter
5/sida flytta händer
5/sida ben till motsatt arm

Onsdag

Metcon express kl 8:00:

8 min AMRAP
20 Kcal rodd
20 Wall balls
20 KB swing

2 min vila

8 min AMRAP
20 Kcal assault bike
20 Push-ups
20 Box jump overs

2 min vila

8 min AMRAP
1 varv shuttle run ( 10x10m)
20 Airsquats
20 sit ups

Ordinarie pass:

OTM 10min
1 Power snatch + 1 Hang power snatch.


AMRAP 12 min i par:
200m löpning
8 Sandbag over shoulder, alt KB-swing
8 Sandbag frontsquats, alt goblet squats

Torsdag

Backsquats 3-3-3-3-3

EMOM 20min:
10-18 Kcal rodd
25 Airsquats
8-15 Kcal Assaultbike
12 burpees
1 min vila

Fredag

Deadlift 3-3-3-3

“Incerdinble hulk”

AMRAP 20 min
ca 50/35kg
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

Henrik LundholmComment