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Pass vecka 4

Publicerad Saturday, January 18, 2020 00:00

Måndag 20 januari

 

A. E2M 8 min

3-4 Power Snatch

3-10 kipping pullups

 

B. 1-2-3-4 runds of Bear Complex, partner up. One work/One rest.

1 Power Clean, 1 Frontsquat, 1 Push Press, 1 Backsquat, 1 Pushpress

 

C. E2,5M 10 min

5  Deadlift or Clean Pull, silent TnG

30/30 Landmine Press

 

D. 15-12-9 reps of:

Burpees

Squats

Sit-ups


Tisdag 21 januari

 

A. 5 sets of:

8 KB Swings

8 KB Cleans

4 KB Kneeling to standing (2 reps per ben)

 

Use 2 KB.

 

C. 3 x 40/40/20s On/On/Off

40s Ball Thrusters + 40s 1-arm Lat Pull, half kneeling

40s TGU Sit-up to half kneeling, right arm + 40s TGU Sit-up to half kneeling, left arm

40s KB Snatch + 2 OH Lunges, right arm + 40s KB Snatch + 2 OH Lunges, left arm

 

 

Onsdag 22 januari

 

20 min AMRAP of:

Alternate rounds:

5 Pull-ups

10 Push-ups

15 Squats

 

5 TTB

10 Alternating Pistols

15 High Swings

 

Pilates kl. 18.20.

 

Torsdag 23 januari

 

A. Build up a heavy set of:

Shankle Complex

1 Deadlift

3 Hang Clean Pulls

1 Hang Clean

 

B. E2M 18 min

5-4-3 reps Waveloading, 3 waves

Backsquats

Hand stand pushups, skalade varianter för de som behöver.

 

C. 3x

30s 1-arm Band Row + 1-arm Press (same time)

30s 1-arm Band Row + 1-arm Press (same time, change side)

60s Farmers Walk

30s Rest

 

 

Fredag 24 januari

 

Team of 2

 

Buy in: 20-2 Thrusters (10/10-9/9-8/8 ner till 1/1)

 

Then 3 AMCAPs of 8 min

 

AMCAL Ski/Push-ups

AMCAL Bike/Tuck-ups

AMCAL Row/Wall-Balls

 

Lördag 25 januari

 

A. 3 sets of:

16 Cossac Squats

16 Renegade Rows

 

B. 4x3 min AMRAP, 1 min between rounds

4 Pull-ups

6 Box-Jumps (High Step-ups)

8 Rotational Ball-slams

 

 

 

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