Måndag 20 september

Metcon 1: TC55min          

Gaza

5 rounds for time of:
35 Kettlebell Swings, 24/16,kg
30 Push-ups
25 Pull-ups
20 Box Jumps, 30/24 in
1mile Run

Tisdag 21 september

Inlyftning   EMOM 10min

Min 0-5 2 Squatsnatch @60%
Min 5-10 1 Squatsnatch @70%

Starta lätt och hitta en bana med stången nära kroppen. Kraft från höft.

Complex: Build to one daily 1RM 12min

1 Squatsnatch   
2 OHsquat  

Styrka ,10min
Every 90sec x 6

8 Snatchpull  @110-120% of Complex

Del  4: Metcon 8min AMRAP

10 Burpees
15 Pull-ups
Farmers Walk (Kettlebell), 48/32 kg, 20 m

Onsdag 22 september

Styrka: 10min
Romanien deadlift 4x12rep @60-65%


EMOM: Alternate movement  20min
Min 1: 10 Front Rack Lunges, 0.75x  BW
Min 2: 8 Pause Back Squats, 0.75x BW
Min 3: 6 Overhead Squats, 0.75x BW
Min 4: Rest

Metcon: TC 15min
Helen
3 rounds for time of:
400m Run

21 American Kettlebell Swings 24/16kg
12 Pull-ups

Torsdag 23 september

 Teknik: 12min
Power Clean 5×3 at 75% 1RM

 
StyrkeEMOM:25min Alternate Movements:
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

Metcon: 10min
For time:

15 Clean n Jerk 50/35kg Rx+ 60/42,5kg

Then

3 rounds of:
15 Kettlebell Swing (American)s, 24/16 kg
2 Tire Flips
15 Toes-to-bars

Then
40 Row Calories

Fredag 24 september

TBA

Lördag 25 september

Metcon:AMRAP 55min
3km Run

In any order:

30 Burpee boxstep ups

10 TGU

30 Cal skierg

5 Ropeclimb

3km Bikerg

Söndag 26 september

Fördela fritt under passet:
120 sek L-sit  

30 GHD situps

Frontsquat 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

Metcon:  AMRAP 10min 
10 Thruster 30/25kg Rx+ 42,5/30kg  
50 D.U

100m run