v. 42

Måndag 16/10 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Front Squat 15-15-15 @65% – 20X0

B) Weighted Step-ups 6+6 x 3 – 2021

C) For time:
15-12-9
Wallballs
Air Squats w. M-ball
Burpees w. M-ball

 

Tisdag 17/10 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Klokov Press in Squat position 6-6-6-6 @50%

B) Double KB-Press 4-4-4 @AHAP

C) EMOTM
2 Thrusters
10-20 D.U:s
Add 5/2.5 kg every 2 min until fail

 

Onsdag 18/10 kl 17:30 med Linda! 16 platser.

A) Teknik: HSPU

B) AMRAP 2 min
Handstand Push-ups

Rest 2 minutes

AMRAP 2 min
Pistols

Rest 2 minutes

AMRAP 2 min
Double Unders

C) For time:
50 Pull-ups
50 Push-ups

 

Torsdag 19/10 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Deadlift 3-3-2-2-1-1 @75-85-90+ %

B) KB-Row 8+8 x 3

C) For time:
21-15-9
Deadlift 70/50 kg
Lateral Burpees

 

Fredagsflås 20/10 kl 17:30 med Jessica! 16 platser.

In teams of two, for time:

500 m Row
2 rounds DT*
100 Box Jumps 60/50 cm
500 m Row
2 rounds DT*
100 Wallballs 10/6 kg
500 m Row
2 rounds DT*
100 lat. Burpees
500 m Row
2 rounds DT*
100 KB-Swings 24/16 kg
500 m Row
2 rounds DT*
100 D.U:s

*DT
12 Deadlift 70/50 kg
9 Hang Power Clean
6 S.T.O.H

 

Lördag 21/10 kl 11:00 med Jessica! 16 platser.

A) Back Squats 2-2-2-2-2 @80%

B) AMRAP 20 min

1+1 Turkish Get Up 24/16 kg
2+2 Pistol Squats 24/16 kg
3+3 Box Step-Ups 60/50 cm
4+4 1-arm OH-Lunges 24/16 kg
5+5 1-arm KB-S.T.O.H 24/16 kg
6+6 KB-Snatch 24/16 kg