v. 48

Måndag 28/11 kl 16.30 samt 17:45 med Jens! 13 platser.

A) Sumo Deadlift 7-7-7

B) Gummiband latsdrag 10-10-10

C) 20 min AMRAP
5 Pull-ups
10 V-ups
15 D.U:s

Every 2 minute: 2x18m KB Farmer’s Walk 2x24kg/2x16kg

 

Tisdag 29/11 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Jerk Anyhow 2-2-2-2-1-1

B) Strict Press 3-3-3-3

C) Push Press 7-7-7-7

 

Onsdag 30/11 kl 17:30 med Anton! 16 platser.

A) Back Squat 5-5-5-5 @80%+

B) Front Squat 5-5-5 @80%+

C) Romanian Deadlift 5-5 @AHAFA

D) 10 Back Rack Lunges + 10 Front Rack Lunges + 10 OH-Lunges @35-40% of hs OH-Squat. No dropping the bar.

 

Torsdag 1/12 kl 16:30 samt 17:45 med Björn! 13 platser.

A) Push Press 4-4-4 @AHAFA

B) Build up to 1RM Push Press

C) For time:
15-12-9
Box Jumps 60/50 cm
Push Press 40/25 kg
Burpees

 

Fredagsflås 2/12 kl 17:30 med Anton! 16 platser.
Battle of the North 16.1

1.A) AMCAP 3 min
Row

Rest 1 min

1.B) In 3 min build up AHAP Complex:
1 Snatch + 1 Hang Squat Snatch + 1 OH-Squat

Rest 1 min

1.C) AMRAP 3 min
Rope Climbs

Scale:
1.B) In 3 min build up AHAP Complex:
1 Clean + 1 Hang Squat Clean + 1 Front Squat

1.C) AMRAP 3 min
T2R

 

Lördag 3/12 kl 11:00 med Linda! 12 platser.

A) Ring Row 8-8-8

B) “Josh”
For time:

21 Overhead Squats 42.5/30 kg
42 Pull-ups
15 Overhead Squats 42.5/30 kg
30 Pull-ups
9 Overhead Squats 42.5/30 kg
18 Pull-ups

Timecap: 40 min