Pass vecka 42

Måndag 17 okt

A.EMOM 10 min
1 Clean + 2 Hang Cleans x 5
1 Clean + 1 Hang Clean x 5

B. EMOM 7 min
3 Back Squats

C. 3x
10-15 Ring Pushups
AMRAP Push-downs
AMRAP Banded curls

Tisdag 18 okt
Tabata tisdag!

8x20/10s Arbete/Vila.
Alternera mellan övningarna.

1. Pull-ups/Push-ups
2. Goblet squats/American Swings
3. 10 sec sprint Assault Bike/Ski
4. Slow mo supinated pull-up/handstand or plank hold
5. KB Snatches r/l
6. 10 sec sprint Ski/row

Onsdag 19 okt

A.E2M 10 min
4-5 x 1 FrontSquat or Power Clean + 1 Jerk
60-70%

B. Team of 2. YGIG
20 min of:
2 Deadlifts
6 Ring-Dips/Dips/Ring Push-ups
10 Pull-ups
14 V-ups + L-sit (feet om ground)

Torsdag 20 okt
Tema: Strongman/Strongwoman

A. 1RM DB Snatch

B. 3 min AMRAP of:
Ball over Shoulder

C. 400. Farmers Walk outside
2x Heavy KB

Fredag 21 okt
En annorlunda chipper!
100 Squats Push-ups
100 Sit-ups
100 BB Curls
100 Triceps Pushdowns
100 DB Shrugs Calf Raises