v. 39

Måndag 26/9 kl 16.30 samt 17:45 med Björn! 12 platser.

A) Teknik: Snatch

B) “ Nancy”
5 rft:
400 m Run
15 OH-Squats 42.5/30 kg

 

Tisdag 27/9 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) Teknik: Air Squats

B) False grip Pull-ups w. wallball 6-6-6

C) ”Pushing Cindy”
AMRAP 30 min
30m Sled Push 80/30kg
5 Pull-ups
10 Push-ups
15 Air Squats

 

Onsdag 28/9 kl 17:30 med Joel! 16 platser.

A) Pull-ups 5-10 x 4

B) False Grip Training

C) Barbell Row 8-8-8

D) OTM 12 min

Min 1: 5 Pull-ups
Min 2: Static hang in in top position 10-25 sec
Min 3: 30-40 sec Dead Hang

 

Torsdag 29/9 kl 16:30 samt 17:45 med Jessica! 16 platser.

A) Back Squat 1 x 20 @AHAFA

B) ”In teams of 2 Kelly”
5 rft:
400 m Run
30 Box Jumps 60/50 cm
30 Wallballs 10/6 kg

 

Fredagsflås 30/9 kl 17:30 med Gabbi! 13 platser.
”Come and party with Diane, Annie and Grace”
For time:

“Diane”
21-15-9
Deadlift 102.5/70 kg (Scale 80/50 kg)
Handstand Push-ups

Rest 2 min

“Annie”
50-40-30-20-10
Double unders
Sit-ups

Rest 2 min

“Grace”
30 Clean and Jerk 60/42.5 kg (Scale: 42.5/30 kg)

Time cap: 40 min

 

Lördag 1/10 kl 11:00 med Joel! 16 platser.

A) Back Squat  3-3-3-3+ @85-90%

B) Back Squat 7-7-7 @70-75%

C) Front Squats 3-3-3-3 @80-85%

D) Frontrack Lunges 4-4-4-4 @AHAP