v. 6

Måndag 5/2 kl 16.30 samt 17:45 med Joel! 16 platser.

“The 400”
For time:
100 Pull-ups
100 KB-Swings 24/16 kg
100 Box Jumps 60/50 cm
100 Burpees

 

Tisdag 6/2 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Turkish Get Up 2+2 x 4 @AHAFA (if weight isn’t a problem use odd objects)

B) Russian Get Up 8-8-8-8

C) AMRAP 15 min
15 Burpees
10 KB-Squat Clean 24/16 kg
5 KB-S.T.O.H 24/16 kg

 

Onsdag 7/2 kl 17:30 med Linda! 16 platser.

A) Teknik: Pistols
Scaling options.
If pistols ain’t a problem: experiment with weights (dumbell, kb, barbell)

 

B) In teams of 2, AMRAP 25 min
10 CTB
15 Push-ups
20 Pistols, alternating

*After every 3 rounds: 20 sync Burpees

 

Torsdag 8/2 kl 16:30 samt 17:45 med Gabbi/Robin! 12 platser.

A) Tall Clean 3-3-3-3 @light weight

B) Push Press 2-2-2 @80% of Jerk

C) Complex: 1 Clean + 2 Front Squat + 1 Jerk
Start at 50% of hs CnJ, add 5/2.5 kg after each set till fail!

 

Fredag ‘45 9/2 kl 12:00 med Björn! 16 platser.

For time:
30 Alt. KB-CnJ 24/16 kg
40 Goblet Squats 24/16 kg
50 KB-Swings 24/16 kg
60 Burpees
70 KB-Deadlift 24/16 kg
80 Air Squats
90 D.U:s

Timecap: 30 min

 

Lördag 10/2 kl 11:00 med Jessica! 16 platser.

Complete as many reps as possible in 20 minutes of:
10 CnJ @60%
Rest 1 min
10 CnJ @70%
Rest 1 min
10 CnJ @75%
Rest 1 min
10 CnJ @80%
Rest 1 min
Max rep CnJ @85%