Pass vecka 39

Måndag 21 september

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 Kick up to handstand
Biceps Curls
Triceps OH Press

Tisdag 22 september

2 set av varje övning:
Höftrörlighet
Insekten
Höftlyft
Ryggresning på boll

Benböj med tåhäv
Kroppsvridning på tre ben
1-leg RDL

Höftdrag
KBS
Vadhävning

Sidolyft + sidoplanka

Onsdag 23 september

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

B. Partner workout
2 rounds of:

1000/800m Row
40 Lunges
30 Push-ups
20 Burpees

1000/800m Ski
40 Wall-Balls
30 Ball over shoulders
20 Burpees

Torsdag 24 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 25 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. 21-15-9 reps
TTB/HLR
Cals Ski or Rower

Lördag 26 september

Team WOD
For Time

60 Wall Ball Shots
60 Hang Cleans , hantlar
60 Push-Ups
60 Box Jumps
60 Kettlebell Swings
60 Goblet Squats
60 Hang Snatches, hantlar
60 Burpees

300m Run (or cardiomachine) after every set of 60 reps