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 11:00 med Jessica! 12 platser.

For time:
50 cal Row
10 Squat Clean @70%
40 cal Row
8 Squat Clean @75%
30 cal Row
6 Squat Clean @80%
20 cal Row
4 Squat Clean @85%
10 cal Row
2 Squat Clean @90%

In remaining time find your 1RM Squat Clean for today!