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