2/4 - 5/4

Måndag 2/4
A. 3 Hang Power Snatch
4 Set (medeltungt, fokus på full extension och PANG i rörelsen)

B. 6 Set
1 Power Snatch
1 OH Squat

C. AMRAP 15 min
2 Turkish Get-Ups DB/KB (1+1)
10 Alt DB/KB-Snatches
20 Alt Reversed Lunges w. KB/DB Frontracked
30 Mountain Climbers

Tisdag 3/4
A. Bulgarian Splitsquats @ 30x1
5 Set x 5 Reps/leg
*tyngre än förra veckan

B. EMOM 12 min
1. 6-8 T2B / Hanging Knee Raises
2. 8-10 Squatjumps
3. 10 Ballslams

C. AMRAP 10 min
10 Power Cleans
8 Frontsquats
6 Lateral Burpee over Bar

Onsdag 4/4
A1. Deadlift @ 20x1 5 Set x 3 Reps
A2. Z-Press w. DB @20x1 5 Set x 8-10 Reps
A3. 30-40s Handstand Hold to wall 5 Set

B. Teams of 3 - TC 25 min
100 KB-Swings
100 Airsquats
100 Pushups
100 Airsquats
100 KB-Swings
AMCAL on the rower until TC
1 Work, 2 Rest - Share anyhow
One person must be in plank position for reps to count

Torsdag 5/4
Ta igen styrkedel från
Måndag 2/4
Tisdag 3/4
Onsdag 4/4

"Strike or Burpees" - Teams of 3 - TC 20 min
Each team member row 300m and try to stop at exactly 300m.
Every meter above or below the 300m target generates 1 burpee/meter above/below for the whole team
Target 300 cal on the rower

Kommentera gärna:

Senaste inläggen

Senaste kommentarer

-

Bloggarkiv

Länkar

-

Etikettmoln

-