Måndag :
A ) E90s x 6
2-3 split jerk / 4-6 push press
B ) alt emotm x 10
- 6-8 seated strict press
- 10-12 Bent over eagle row
C ) 12 min AMRAP
– 12/10 cal bike
– 3 devilspress
– 10m front rack lunges with dual DB 22.5/15
• zon 4
Tisdag :
A ) Back squat
– 10 @65
– 8 @70
– 8 @75
– 2x 6@80
B ) otmem x 24
- 50-75 Double unders / 40 jämfota hopp över skivstången
- 8-10 burpee to target ( 10 cm target mätt från finger toppar )
- 12-15/9-12 cal row
- 4-6 cluster • zon 4
Onsdag :
A ) alt emotm x 12
- 2-3 power snatch
- 1-2 squat snatch / 1 power 1 Ohs
B ) E2M x 10
2 bmu/ rmu or 4 c2b or 6 pull-ups
4 hspu / hr push ups
8 KBS 32/24
• Zon 4
Torsdag :
A ) alt E90s x 8
- 8-10 dual DB bench press ( top down )
- 6-8 deadlift
B ) 30 sec on 30 sec off x 20
- AB ( push hard for 30 sec )
- Farmers carry
- Dual DB clean & jerk
- Barbells floor wipers • zon 4
Fredag: TGIF team Friday 🎉 Totalt : 42 min
TC 7 min and 1 min rest
- Double fran : 42-30-18
- Kelly: 800 m run ( both ), 75 wb, 75 box jump
- Isabell and Grace : (30 snatch, 30 clean & jerk)
- 7 min AMRAP : Mary (5 hspu, 10 pistols, 15 pull-ups)
• Zon 4
Lördag :
A ) 10 min bygg till en tung clean
B ) E2M x 5
4-6 clean @80-85 % of A
4-6 strict hspu / 1-2 eccentric hspu
C ) 12 min AMRAP
– 15 m walking lunges dual DB
– 8 dual DB squat
– 4 wallclimb
• zon 4
Söndag :
2 x 20 min amraps 3 min rest between
1 ) Strongman
– 30 m bearhug slamball carry
– 6 slamball lift over target ( använd en skivstång som target )
– 30 m one arm farmers walk ( 15 m + 15 m )
– 15 m sled push
2 ) core and aerob workout
– 400 m run ( easy pace, feeling good )
– 20 knifejacks
– 500 m row
– 20 russian twist
– 1 k bike
– 20 heel taps