Måndag :
A ) Back squat
1 x 8 @ 75
1 x 6 @ 80
1 x 6 @ 85
1 x 6 @88-89
1 x 4 @93-95
B ) for time
21 hang clean 50/35
21 push press
21 burpee o bar
18 hang clean
18 push press
18 burpee o bar
15 hang clean
15 push press
15 burpee o bar
• zon 4
Tisdag :
A ) e2.30m x 4
8-10 DB bench press
15-20 banded push down
B ) e2.30 x 4
6-8 strict pull-ups
15-20 banded biceps curl
C ) 7 rounds
7 pull ups
9 box jump over
12 wb
• zon 4
Onsdag :
A ) Bella Complex TC : 12 min
B ) Team of 3 TC : 16 min
40/30 cal row
60/50 cal Skierg
100/80 cal echobike / assault bike
Then :
40/30 cal echobike / assault bike
60/50 cal Skierg
100/80 cal row
- Alla tre atleterna får börja på varsin maskin och sedan hjälpa varandra att slutföra angivna calorier. Måste slutföra 100/80 cal på cykeln innan man gör allt ”backwards” • Zon 4
Torsdag :
A ) emotm x 5
4-6 deadlift
B ) 4 rounds
10/10 banded RNT split squat (video)
10/10 dynamic sideplank
C ) 5 rounds TC : 20 min
60 sec on 30 sec off
20 one arm DB thrusters
20 t2b
20 one arm DB burpee to clean
• zon 4
Fredag: TGIF 🥳 Team of 2. TC :40
5 rounds each Relay
– 2 wallclimb
– 5 Ohs 50/35
– 7 boxjump over
3 min rest
Share anyhow
– 25 m KB frontrack walking lunges 24/16
– 50 KB snatch
– 100 wb
– 200 Double unders / 40 cal Skierg
rt up to 40 min
Pers 1. Row/bike for cal
Pers 2. Barbell frontrack hold 40/30
• Zon 4
Lördag :
A ) emotm x 12
Min 1-3 4-5 reps @lätt
Min 4-6 3-4 reps @medium
Min 7-9 2-3 reps @medium – heavy
Min 10-12 1-2 reps @heavy
B ) 3 x 5 min amraps rest 2 min between
- 5/5 KB hang squat clean & push press
10 burpee - 5 slamball gtos
20 m Slamball frontrack carry
8/6 cal • zon 4
Söndag :
A ) E3M x 4
10 barbell row
8-10 ring row
15-20 lateral raises
B ) E3M x 4
10 slamball stoh ( från vä till hö axel )
20 m Slamball throws
rt up to 2.30 m hollow hold
C ) E3M x 4
10 goodmornings
6-8 heavy KBS
10 jumping lunges
Zon 3