Pass vecka 36

Måndag 31 augusti

A. E2,5M 10 min
1 Clean + 3 Jerks
8-10 Kipping Pullups

B. 2 min arbete/ 1 min vila
10-8-6-4-2+
Deadlifts
Dual KB Press, 6 reps
Ski-Erg/Rower rest of time

C. 3×
40s Standing Plank, shoulder touch
Biceps Curls
Triceps OH Press

Tisdag 1 september

2 set av varje övning:
Höftrörlighet 80/80s, Insekten 30/30s, 8/8 1-leg Hip thrust
Sidoplanka 90s, Squats upp på tå + HLR, supinerat 90s
3 punkts planka med rotation 30/30s, Banded hip lifts 30/30s, Rygglyft på boll med drag 60s
Planka på boll 60s/ Walking Lunges 60s/ Strict supinated Pull-ups 60s
Balans på en fot 30/30s

Onsdag 2 september

A. E2M 10 min
8 Bench Press
3 tuffa men kontrollerade set

B. For reps
Buy in: 5 min Ski/Row
20 min AMRAP:
5 Heavy Wall-Balls
10 Jumping Pull-ups
15 Sit-ups
20m HEAVY Farmers Walk
Buy out: 5 min Ski/Row

Torsdag 3 september

A. E2M 10 min
5-4-3-3-3+ reps
Hang Power Cleans/Snatch

B. E3M 12 min
2 Push Press + 1 Jerk
5 Backsquats
5 Strict Pull-ups

C. 3×
8-10 Arnold Press
10-12 One-arm Rows

Fredag 4 september

A. E2M 10 min
5-4-3-3-3+ reps
Hang Power Cleans/Snatch

B. E3M 12 min
2 Push Press + 1 Jerk
5 Backsquats
5 Strict Pull-ups

C. 3x
AMRAP Ring-Rows
16 Walking Lunges
AMRAP Push-ups
30s Hollow Hold

Lördag 5 september

Team WOD
For Time

40 Wall Ball Shots
40 Hang Cleans , hantlar
40 Pull-Ups
40 Ball over shoulders
40 Push-Ups
40 Box Jumps
40 Kettlebell Swings
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches, hantlar
40 Sit-Ups
40 Burpees

200m Run (or cardiomachine) after every set of 40 reps