v. 3

Måndag 16/1 kl 16.30 samt 17:45 med Joel! 16 platser.
DDR Snatch

1 x 13 60%
1 x 11 65%
1 x 9  70%
1 x 7  75%
1 x 5  80%
1 x 3 85%
1 x 1 90-95%

 

Tisdag 17/1 kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) 3 Rounds for time:
15 Pull-ups
15 Push-ups
10 Pull-ups
10 Push-ups
5 Pull-ups
5 Push-ups

B) AMRAP 20 min
20 Pistols
30 Right Leg Single Unders
20 Step-ups with KB
30 Left Leg Single Unders

 

Onsdag 18/1 kl 17:30 med Jessica! 13 platser.

A) Build up todays heavy complex in 15 min
1 Power Clean + 2 Front Squats + 1 STOH

B) 3 min on/1 min off x 5

20 Wallballs 10/6 kg
10 HSPU (Scale: Push-ups)
5 Power Clean 70/50 kg

AMRAP
Barfacing Burpees

 

Torsdag 19/1 kl 16:30 samt 17:45 med Christopher! 16 platser.

A) No Pause Front Squats 15-15-15 @55% of hs Front Squat

B) Bulgarian Split Squats 5+5 x 4 @40% of hs Back Squat

C) OTM 14 min
Odd: 12-16 Goblet Squats 24/16 kg (Rx+: 32/24 kg)
Even: 18 m Glutes on fire

 

Fredagsflås 20/1 kl 17:30 med Anton! 16 platser.

For time:
50 KB-Swings 32/24 kg
40 Box Jumps 60/50 cm
30 KB S.D.H.P 32/24 kg
20 T2B/KTE
10 Bar M.U:s/CTB/Pull-ups
20 T2B/KTE
30 KB S.D.H.P 32/24 kg
40 Box Jumps 60/50 cm
50 KB-Swings 32/24 kg

 

Lördag 21/1 kl 11:00 med Jens! 13 platser.

A) Press 5-5-5-5 (70-75-80-85% of max)

B) Push Press 1-1-1-1 (AHAFA)

C) OH-Hold 10 sec x 4 (100% of todays Push Press)

D) “Diane”
21-15-9 reps, for time
Deadlift 102.5/70 kg
Handstand push-ups