Måndag 19/2 - Dag 6
A. Backward Frontrack Lunges 4 Set x 6-8 Reps (3+3/4+4) Starta från rack!
B. EMOM 15min
1. 5 Hang Cleans
2. 25 DU / 50 SU
3. 6-8 Knees-2-Elbow
C. AMRAP 8min
5 Pushups
10 Boxjump Stepdowns
15 Situps
Tisdag 20/2 - Dag 7
A1. Romanian Deadlift @ 30x1 4 Set x 6-8 Reps
A2. Dumbbell Floorpress @ 30x1 4 Set x 8-10 Reps
B1. Tall Kneeling Arnoldpress @ 30x1 3 Set x 6-8 Reps
B2. Hammercurls @ 40x1 3 Set x 6-8 Reps
C. In Teams of 3 - Timecap 20min - Goal 300 Cal - Shae anyhow
P1. Row - Maximum 30 Cals before change
P2. Planka - Must always be held to count Cals
P3. Rest
*5 Sync Burpees (for all 3) when rower change
Onsdag 21/2 - Dag 8
Ta igen styrkedel från
Tisdag 17/2 - Dag 5
Onsdag 19/2 - Dag 6
Torsdag 20/2 - Dag 7
In Teams of 3 - "If Murph was a Rower" - Timecap 20min
160cal Row
100 Pushups
100 Airquats
100 Situps
160cal Row
1 work, 2 rest - Share anyhow!
A. Backward Frontrack Lunges 4 Set x 6-8 Reps (3+3/4+4) Starta från rack!
B. EMOM 15min
1. 5 Hang Cleans
2. 25 DU / 50 SU
3. 6-8 Knees-2-Elbow
C. AMRAP 8min
5 Pushups
10 Boxjump Stepdowns
15 Situps
Tisdag 20/2 - Dag 7
A1. Romanian Deadlift @ 30x1 4 Set x 6-8 Reps
A2. Dumbbell Floorpress @ 30x1 4 Set x 8-10 Reps
B1. Tall Kneeling Arnoldpress @ 30x1 3 Set x 6-8 Reps
B2. Hammercurls @ 40x1 3 Set x 6-8 Reps
C. In Teams of 3 - Timecap 20min - Goal 300 Cal - Shae anyhow
P1. Row - Maximum 30 Cals before change
P2. Planka - Must always be held to count Cals
P3. Rest
*5 Sync Burpees (for all 3) when rower change
Onsdag 21/2 - Dag 8
Ta igen styrkedel från
Tisdag 17/2 - Dag 5
Onsdag 19/2 - Dag 6
Torsdag 20/2 - Dag 7
In Teams of 3 - "If Murph was a Rower" - Timecap 20min
160cal Row
100 Pushups
100 Airquats
100 Situps
160cal Row
1 work, 2 rest - Share anyhow!
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