Publicerad Friday, July 26, 2019 16:26
Måndag 29 juli
A. E3M 15 min
15-12-9-6-3 reps
Backsquat
Ring-Rows
Increase the load every set
B. Team of 2:
AMRAP 20 min of
50 Wall-Balls
100 Double-unders/Single-unders
200m Run
Split the reps but run together
Tisdag 30 juli
A. E3M 15 min
15-12-9-6-3 reps
Low Kettlebell Swings
Pushups
Increase the load every set
B. Work with a partner. One work, one rest.
4 rounds for speed of:
6 Ball over shoulder
6 Burpees
C. 3-4 reounds of:
30/15s ON/OFF
Battle Ropes
Ring-Rows
Switch Lunges
Hanging Leg Raises
Rest 1 min between rounds
Onsdag 31 juli
A. Heavy set of the complex:
1 Clean
2 Jerk
3 Front Squat
TC: 12 min
Warm up with empty bar before the workout starts.
B. "Strict Nicole"
20 min AMRAP of:
400m Run
AMRAP Strict Pullups
Score: Number of Pullups
Torsdag 1 augusti
A. "Team WOD"
Pick a cardio machine: Air-Bike, Ski-Erg or Rower
2 rounds for time:
2-minute handstand hold
30 cal of a cardio machine
2-minute plank hold
30 cal of a cardio machine
2-minute support on rings
30 cal of a cardio machine
Work with a partner. One work, one rest.
Fredag 2 augusti
A. E3M 15 min
15-12-9-6-3 reps
Deadlift
8 Lateral Burpees
B. 4 sets of:
8-12 Bent over Barbell Row
8-12 Dumbell Press
Rest 60s
C. 4 sets of:
8-15 Pushups
20 Jumping Pullups
Rest 60s