v. 35

Måndag 28/8 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Front Rack Walk Lunges 5+5 x 5 @60% of 1RM FS

B) Back Squat
1 x 3 @72%
3-3 @77%
1 x 3 @82%
2-2 @87%
1 x 2 @92%
NEW 2 RM
1 x 3 @90%
3-3 @80%
3-3-3 @70%

 

Tisdag 29/8 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Pull-ups 10-10-10-10
Vi jobbar med teknik och grunderna

B) Teknik 10 min: Kick-up-to-Handstand

C) Teknik 10 min: Toes-to-bar

D) For time:
21-15-9
Pull-ups
Target Burpees
Negative Box Push-ups

 

Onsdag 30/8 kl 17:30 med Gabbi! 16 platser.

OTM 32 min

Min 1: 30 m Sled Pull 80/60 kg (Scale: 60/40 kg)
Min 2: 8 Barbell Row 50/35 kg (Scale: 40/25 kg)
Min 3: 16/12 cal Assualt Air Bike
Min 4: 20 Deadlift 80/60 kg (Scale: 60/40 kg)
Min 5: 10 Beat Swings
Min 6: 3 Rope Climb
Min 7: 45 s Planche
Min 8: 50 D.U:s

 

Torsdag 31/8 kl 16:30 samt 17:45 med Jessica! 16 platser.

A) DDR Front Squats
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%

B) OTM 12 min
10-15 Angel Jumps + 10-15 Air Squats

 

Fredagsflås 1/9 kl 17:30 med Jens! 16 platser.

For time:
1000m Run
50 Power Clean 50/35 kg
50 Box Jumps 60/50 cm
50 Power Snatch 50/35 kg
50 Wallballs 10/6 kg
50 Thrusters 50/35 kg
50 Burpees
1000m Run

Rx+: use weight west

 

Lördag 2/9 kl 11:00 med Jens! 16 platser.

A) Strict HSPU max reps x 5 sets

B) Handstand Hold against wall 30-90s x 3

C) For time:
21-15-9
Push-ups
KB-Push Press
Goblet Lunges