Publicerad Saturday, October 05, 2019 06:23
Måndag 7 oktober
"Classic" with a Team WOD
A. E75s x 6 set
1 Clean & 2 Jerk
Team of 2:
First 5 rounds of:
5 Strict Pullups
5 Backsquats
..and then 5 rounds of:
5 Kipping Pull-ups
5 Deadlifts
Tisdag 8 oktober
"3D"
A. Alternera mellan:
10->1 Dumbell Clean & Jerk, reps per arm
5/5 Wood Chopper
B. 3 set av:
1 Clean + 2 Lunges, 1 Clean + 2 Side Lunges, 1 Clean + 2 Reverse Lunges
Use a KB and hold it with right hand, move your left leg. Then do the same thing with the other side.
C. 3 rundor med 30s+30s Arbete/30s Vila
30s Lunges matrix + 30s Lunges matrix
30s 1-arm Band Row + 30s 1-arm Band Row
30s D-Ball Side Throws + 30s Grasshopper
30s Landmine Press + 30s Landmine Press
Onsdag 9 oktober
"Gymnastics"
Circuit training with gymnastic movements.
Torsdag 10 oktober
"Weightlifting"
A. E2M 10 min
2-3 Snatch Balance, paus i botten
Klarar du inte denna övning så lägger vi in en Clean övning + mobilisering.
B. E90s x 7 set
2 Front Squats
6 Ring-Rows
D. 4 set:
6-8 Press behind the neck
5 Barbell Curl
8-10 Barbell Row, paus mot bröstet
Fredag 11 oktober
"Endurance"
90/30, 60/30, 30/30s ON/OFF
På varje station kör du först 90s och vilar sedan 30s, efter det kör du 60s och vilar 30s och till sist kör
du järnet i 30s.
Jumping Pull-ups
Air-Bike
Ski-Erg
Rower
5 Hanging leg raises + 20 Mountain Climbers
Jumprope