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OBS! Sommarschema (ändrade öppettider)

Måndag 11/7 kl 17:30 med Björn! 16 platser.

A) Strict Pull-ups 8-8-8

B) Ring Row 8-8-8

C) 1-arm KB-Row 8+8 x 3

D) 3 rft:

75 Mountainclimbers
50 High Hang KB-High Pull 16/12 kg
25 KB-Swings 16/12 kg

 

Tisdag 12/7 kl 17:30 med Gabbi! 16 platser

A) Strict Press 5-5-5 @80%

B) Push Press 6-6-6 @60% of hs Jerk

C) For time:

800 m Run

Then 5 rounds of:
10+10 KB Push Press 16/12 kg
10 KB-facing Burpees
10 Goblet Squat 16/12 kg

Then
800 m Run

Time cap: 25 min

 

SpecialistOnsdag 13/7 kl 17:30 med Linda! 13 platser.

A) Hang Power Clean (pos 1) 3-3-3-3-3

B) E30s x 10: 1 Hang Power Clean + 1 Power Clean @50% of 1RM Clean

C) OTM 6 min
1 Clean Pull + 1 Power Clean @65-70% of 1RM Clean

D) E90s x 5: 1 Power Clean and Front Squat + 1 Squat Clean @80-85% of 1RM Clean

 

Torsdag 14/7 kl 17:30 med Joel! 13 platser.

A) “Grace”
For time:
30 CnJ 60/42.5 kg

B) 30 rft:
5 Wallballs
3 Pull-ups
1 Squat Clean @AHAP

 

Fredagsflås 15/7 kl 17:30 med Björn! 16 platser

3 Rounds for time of:
50 Du:s
10 Deadlift 100/70 kg

Rest 5 minutes & repeat

 

Lördag 16/7 kl 11:00 med Gabbi! 16 platser.

A) Handstand skills 15 min

B) Every 5 minutes for 30 min:
1 Strict Pull-up
15 KB-Swings 24/16 kg
15 Ground to over head 20/15 kg
15 Sit-ups
5 Burpees

Remaining time active rest: Assult Air Bike, Jump rope, Row, Run etc.