v. 36

Måndag 3/9 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Single Leg Romanian Deadlift 6+6 x 4 @AHAFA

B) Seal Row 6-6-6-6 @heavy but doable

C) 200m Dual KB Front Rack Carry

D) 1-arm DB/KB Row 10-10-10-10 @AHAFA, tempo 1221

 

Tisdag 4/9 kl 6.30 med Sophia! 16 platser.
Soma Move

 

Tisdag 4/9 kl 17:30 med Björn! 16 platser.
OBS! Ta med skor för utomhuslöpning.

”Team Seven”
For time, in teams of 2 (1 work/1 rest)

Cash in: 800m Run (both)

7 rounds of:
14 HSPU
14 Thrusters 60/40 kg
14 KTE
14 Deadlift 110/75 kg
14 Burpees
14 KB-Swings 32/24 kg
14 Pull-ups

Cash out: 300 D.U:s

 

OlyOnsdag 5/9 16:30 med Robin! 12 platser.

A) Snatch – attempt a new 1RM

B) Clean & Jerk – attempt a new 1RM

 

Onsdag 5/9 kl 17:45 med Jessica! 16 platser.

A) Front Squats
10-8-6-4-3-2-1
Start at 60 % of your 1 RM and increase weight each set.

B) For time:
21-15-9
Front Squats 50/35 kg
Lateral Burpees

 

Torsdag 6/9 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Snatch Balance 2-2-2 @moderate weight

B) Hang Squat Snatch 3-3-3 @70-75% of hs Snatch

C) Snatch 1-1-1-1-1-1 @go heavy!

D) OTM 5 min
1. 55 s Plankan
2. 54 s Plankan
3. 53 s Plankan
4. 52 s Plankan
5. 51 s Plankan

 

Fredag ‘45 7/9 kl 12:00 med Frank! 16 platser.

“Cash in-frenzy”
In teams of 2 (I go, you go),  AMRAP 35 min

Cash in A
8 rounds:
10 Air Squats
5 Wallballs 10/6 kg

Cash in B
8 rounds:
6 Thrusters 45/30 kg
6 Lateral Burpees

Cash in C
8 rounds:
10 V-ups
5 Push-ups

Cash in D
8 rounds:
6 Burpees
6 Squat Tuck Jump

Cash in E
8 rounds:
16 S.T.O.H 45/30 kg

Remaining time, AMRAP:
5 S.T.O.H 45/30 kg
4 Thrusters 45/30 kg
3 Front Squats 45/30 kg
2 Lateral Burpees

 

Lördag 8/9 kl 11:00 med Anton! 12 platser.
OBS! Ta med skor för utomhuslöpning.

A) Teknik/skillz: Rope Climbs

B) “3 rounds RJ”
3 rft:
800 m Run
5 Rope Climbs
50 Push-ups