Vecka 33

Måndag

EMOM 12 min:
3 Front squats
4/ben Bulgarian split squats

2 varv:

3 min AMRAP
8 Box jump
5 Ring rodd
1min Vila

3 min AMRAP
8 box step over
5 Sit ups


Tisdag

 EMOM 12 min
1-2 Wallwalks
8 Push Ups
12 DB Bent Over Row

  EMOMx16
1. 10-15 kcal Rodd
2. 8-12 kcal AB
3. 8-12 Burpees
4. Vila

 

Onsdag

Metcon express kl 8:00:
7 min AMRAP
Buy in: 35/25 Kcal AB
10-1
DB Thrsuters
Burpees over DB

3 min vila

7 min AMRAP:
Buy in: 40/30 kcal rodd
10-1
KB-swing
Goblet squats

3min vila

7 min AMRAP
Buy in: 50 Wallballs
10-1
Push ups
Russian Twists

Ordinarie pass:

Teknikträning power snatch 

OTM 6 min:
1 Power Snatch


AMRAP 12 min i par, dela repsen hur ni vill:
50 Air Squats
50 Dumbbell Push Press
50 AbMat Sit-Ups
50 Wall Balls
50 Medball Twists
50 Kettlebell Swings
400 meter löpning with Partner, båda springer

 
Torsdag

OTM 8 min:
2 Clean

One leg Deadlift 4x4/ben

For time:
21-15-9
KB-swing
Burpees

Timecap 5 min. 

 

Fredag

EMOM 24 min:
5/arm Renegade Rows
10 Dumbbell Lunges
5/arm Half-Kneeling Presses
10 Kcal Rodd

Bålcirkel:
4 varv:
30s hollow hold
30s Superman hold

Henrik LundholmComment