v. 42
Måndag 15/10 kl 16.30 samt 17:45 med Joel! 16 platser.
Kettlebell-special! Ta gärna med svettband för underarmarna (stötdämpning).
A) 40 sec work, 20 s rest x 8
KB Deadlift to Clean Lunge Press
B) 30 sec work, 30 sec rest x 6
Side-to-side Push-up to KB-Snatch
C) 5 reps/side x 5
Squat Clean to Lunge Press to Front Squat
D) Kneeling Overhead Circles
30 sec/side, rest 30 x 6
Tisdag 16/10 kl 6.30 med Sophia! 16 platser.
Soma Move
Tisdag 16/10 kl 17:30 med Jessica! 16 platser.
A) Press 8-8-8-8 @AHAFA
B) Push Jerk 5-5-5-5 @AHAFA
C) AMRAP 20 min, in teams of two
500 m Row
20 Press 40/30 kg
20 Push-ups
20 Ball G.T.O.H 30/20 kg
OlyOnsdag 17/10 16:30 med Robin! 12 platser.
A) ”Complex”
1 Clean + 2 Front Squat + 1 Jerk
Start at 50% of hs Clean. Add 5/2.5 kg every third minute
B) Power Clean from blocks 3-3-3-3
C) Stretch
Onsdag 17/10 kl 17:45 med Christopher! 16 platser.
A) “Flight simulator”
For time:
10-20-30-40-50-40-30-20-10 D.U:s.
Each round must be unbroken
B) AMRAP 10 min
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Torsdag 18/10 kl 16:30 samt 17:45 med Gabbi! 16 platser.
A) Deadlift 5-5-5-5 @80%
B) Superset x 3
10 reps Barbell Row
10+10 Side Plank Rotations
C) 14 rft, in teams of two (“I go, you go”)
7 Pull-ups
7 Box Jumps Over 60/50 cm
7 Thrusters 40/30 kg
*everything needs to be unbroken. If not, lower reps in Pull-ups and go lighter on the barbell
Fredag ‘45 19/10 kl 12:00 med Jessica! 16 platser.
In teams of two (1 w/1 r), for time:
100 Wallballs 9/6 kg
90 Sit-ups
80 KB-Swings 24/16 kg
70 Box Jumps 60/50 cm
60 Push-ups
50 Goblet Squats 24/16 kg
40 Burpees
30 KB-Snatch 24/16 kg
20 Pistols
10 Wallclimbs
*3 Burpees every switch
Lördag 20/10 kl 10:00-12.00 med Jens! 16 platser.
Special-överrasknings-super-pass med Jens!