v. 38

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

A) Paused Front Squats 4-4-4 @75%
3 sec pause in bottom position

B) Front Rack Lunges 18m x 3 @65%

C) For time:
Cash in:
15/10 cal Assault Air Bike

then 3 rounds of:
15 Thruster 35/25 kg
20 D.U:s

 

Tisdag 18/9 OBS! kl 6.00-6.45 med Sophia! 16 platser.
Soma Move
(Schemaändring pga jobb på annan ort denna vecka)

 

Tisdag 18/9 kl 17:30 med Björn! 16 platser.

A) Press 4-4-4 @AHAFA

B) Push Press 3-3-3 @AHAFA

C) Push jerk 2-2-2 @AHAFA

D) Split Jerk 1-1-1 @AHAFA

E) AMRAP 12 min
12 H.R Push-ups
6 Burpees
30s Plankan

 

OlyOnsdag 19/9 16:30 med Robin! 12 platser.

A) Front Squat 3-3-3-3 @80%

B) OTM 10 min
3 Press + 2 Push Press + 1 Jerk @70% of hs Press

C) OTM 15 min
1 Clean + 1 Front Squat + 1 Jerk @75% of hs Jerk

 

Onsdag 19/9 kl 17:45 med Jessica! 16 platser.

A) Practice Rope Climbs in 10 min

B) Practice Double Unders in 10 min

C) “Cindy”
AMRAP 20 min
5 Pull-ups
10 Push-Ups
15 Air Squats

 

Torsdag 20/9 kl 16:30 samt 17:45 med Joel! 16 platser.
Gruntwork!

1.5 km Farmer’s Walk/Carry with different combinations

 

Fredag ‘45 21/9 kl 12:00 med Jessica! 16 platser.

In teams of two (1 w/1 r), for time:
50-40-30-20-10
Wallballs 9/6 kg
DB-Snatch 22.5/15 kg
Deadlift 60/40 kg
Lateral Burpees
D.U:s

 

Lördag 22/9 kl 11:00 med Jessica! 16 platser.

A) 1 ¼ Front Squats 3-3-3-3 @80%

B) Find your 5RM Front Squat
No racks allowed.

C) 5 rounds:
15/12 cal AAB
30 m Sled Push
Rest 2 min