Pass vecka 34

Måndag 17 aug

A. E90s 10:30 min
Alternate sets between:
1 Clean + 2 Hang Cleans
8-10 Kipping Pullups

B. AMRAP 12 min, YGIG
10 Cal Ski
8 Deadlifts
6 Push press

C. 3×
30s Handstand walk around box, feet on box
Biceps Curls

Tisdag 18 aug

2 set av varje övning:
Höftrörlighet / Insekten
Sidoplanka / Squats upp på tå
3 punkts planka med rotation / Banded hip lifts
Planka på boll / Walking Lunges / Strict supinated Pull-ups
Rygglyft på boll med drag / Glute-Ham bridges / Hängande knälyft

Onsdag 19 aug

A. E2,5M 10 min
15-12-10-8+ Bench Press
All sets should be hard

B. 4 x 6 min work / 2 min Rest
175/200m Row/Ski
8 Plate Burpees
8 Hang DB Cleans
8 DB Squats
Run rest of time

Torsdag 20 aug

A. E2M 10 min
3 Hang Power Cleans/Snatch
3 Push Press

B. E3M 12 min
3 Jerks
6 Backsquats
9 Pull-ups

C. 3×
8-10 Arnold Press
10-12 One-arm Rows
30s Hollow Hold

Fredag 21 augusti

A. E2M 10 min
3 Hang Power Cleans/Snatch
3 Push Press

B. E3M 12 min
3 Jerks
6 Backsquats
9 Pull-ups

C. 3 rounds of:
60m Farmers Walk
40m Biceps Walk
10 Triceps Push-ups
30s Hollow Hold

Lördag 22 augusti

Team of 2:
10 min of:
Person 1: Ski-Erg
Person 2: 10 Walking-Lunges + 10 Ring-Rows

10 min of:
Person 1: Rower
Person 2: 10 Hanging Leg Raises + 10 DB Press

10 min of:
Person 1: Bike
Person 2: 10 Squats + Push-ups