Måndag 3 maj
Gaza, TC 55 min5 rounds for time of: 35 Kettlebell Swings, 24/16 kg30 Push-ups 25 Pull-ups 20 Box Jumps1 mile Run
Tisdag 4 maj
A. Inlyftning EMOM 10 min Min 0-5 2 Squat snatch @60% Min 5-10 1 Squat snatch @70% B. Build to one daily 1RM 12min 1 Squatsnatch 2 OHsquat C. Styrka, 10 min Every 90sec 8 Snatchpull @110-120% of Complex D. AMRAP810 Burpees 15 Pull-ups 20 m KB Farmers Walk, 2 x 24/16 kg
Onsdag 5 maj
A. Styrka, 30 minRomanien deadlift 4x12rep @60-65% Alt EMOM2010 Front Rack Lunges, 0.75x BW8 Pause Back Squats, 0.75x BW 6 Overhead Squats, 0.75x BWVila B. Helen, TC 15min 3 rounds for time of: 400 m Run21 American Kettlebell Swings 24/16 kg 12 Pull-ups
Torsdag 6 maj
A. Teknik, 12 min Power Clean 5×3 at 75% 1RM B. Alt EMOM25 10 Single Arm Kettlebell Press,10 V-Ups + 4 Burpee 7 Strict Pull-ups + 6 Pushups 7 Strict Toes-to-bars Double Kettlebell Front Rack Carry, 40 m C. Metcon, TC 10 min 15 Clean n Jerk 50/35kg Rx+ 60/42,5kg Then:3 rounds of: 15 American […]
Fredag 7 maj
Teams of 2 A1. 4min AMRAP300m Row/Ski/Bike (each)20 Am. KB Swing20 Gobletsquats20 Burpees AMRAPWallballs 1min vila A2.4min AMRAP400m run AMRAPRow/Ski/Bike (each) 1min vila A3.4min AMRAP400m Row/Ski/Bike (each) AMRAPSync Burpees 3min vila B.For time, TC 25 min12 Rounds of you go, I go:2 Deadlift2 Hang Power Clean2 Frontsquats2 Jerk THEN 4 Rounds of:18 Toes To Bar22 […]
Lördag 8 maj
AMRAP55 3km Run In any order: 30 Burpee boxstep ups10 TGU 30 Cal skierg 5 Ropeclimb 3km Bikerg
Söndag 9 maj
Fördela fritt under passet: 120 sek L-sit 30 GHD situps A. Styrka, 30 minFrontsquat 4×6@75-80% Close grip Benchpress: 4×10@60-65% Dumbbell row 4×8+8 Sitting DB press (double) 4×8 Bicepscurls: 4×8 B. AMRAP10 10 Thruster 30/25kg Rx+ 42,5/30kg 50 D.U 100 m run
Måndag 26 april
A. Metcon 1, TC 22 min21.3+4 or AMRAP2220 pullups20 Burpee20 CTB20 Boxjump20 DB power snatch 22,5/15 kg120 D.U Rest 5 min B. Metcon 2, TC 20 min3 RFT800 m run12 Power snatch 42,5/30 kg (RX+50/35 kg)12 OH-squat12 HSPU