Pass vecka 38
Måndag 19 september
A.E2M 12 min
3-5 Cleans 60-75%
B.E2M 10 min
5-4-3-3-3 reps Backsquats
10-12 Ring Push-ups
C. Shoulder complex
Tisdag 20 september
18 min EMOM
min 1: 5-8 Pull-ups
min 2: 10-16 Alternated DB Snatches, increasing weights
min 3: 10 Burpees
5 min vila
18 min AMRAP
10-20-30 etc. reps.
10 calories
10 Wallballs
10 Single DB Box Step-ups
40 Mountain Climbers
Onsdag 21 september
A.E2M 12 min
3-4 x 1 Deadlift + 1 Box-jump
B. Team of 2
20 min Workout window.
4 rounds of:
16 Hang Power Cleans
32/24 cal Ski/Row, alternate each round
16 Thruster
16 TTB/32 HLR
Time left? AMRAP Sync. Burpees
Torsdag 22 september
A. 15 min valfri styrkedel
B. 20 minuter, satsa på E2M eller E3M Double KB
3 Rows
3 Swings
3 Half Snatches
3 Cleans
3 High Pulls
6 alternated Rows in Beast Pose
Single KB practice: inside cross body lateral tactical weighters clean :)
Fredag 23 september
Tema: “Team Friday”
“Liam´s life”
For Time (with a Partner)
Partner A: 25 Wall Ball Shots 9/6kg + 15 Toes-to-Bars
Partner B: Barbell Hang Hold (30/25kg)
Partners switch then repeat.
Partner A: 25 Box Jumps 60/50cm + 15 Pull-Ups
Partner B: Barbell Overhead Hold (30/25kg)
Partners switch then repeat.
Partner A: 25 Power Cleans (30/25kg) + 15 Sitting Press (2x15/10kg)
Partner B: Pull-Up Bar Hang Hold
Partners switch then repeat.
Partner A: 25 Back Squats (40/30kg) + 15 Shoulder-to-Overheads (40/30kg)
Partner B: Handstand Hold
Partners switch then repeat.
Partner A: 25 Kettlebell Swings (24/16 kg) + 15 Burpees
Partner B: Barbell Front Rack Hold (40/30kg)
Partners switch then repeat.
