Pass vecka 43-44

Måndag 23 oktober

30 min EMOM

3 rounds of:
Min 1: 12 BB Thrusters
Min 2: 12 BB Hang High Pulls
Min 3: 16 BB alt. Lunges
Min 4: BB Row (hela minuten)
Min 5: Rest
Min 6: 16 DB/KB Squats
Min 7: 16 DB/KB Deadlifts
Min 8: 16 DB alt. Reverse Lunges
Min 9: Burpees (hela minuten)
Min 10. Rest

BB= Barbell = Skivstång
DB= Dumbell = Hantel

Tisdag 24 oktober

6 sets of excercise:
A.250m Row
B.10 Burpees
C.15 Box Jumps

Set 1. ABC
Set 2. ACB
Set 3. BAC
Set 4. BCA
Set 5. CAB
Set 6. CBA

Onsdag 25 oktober

TBA

Torsdag 26 oktober

Strongman/strongwoman

A. 5 rounds:
10 KB Step-ups
40 m Bear hug carry
10 alt KB Snatches

24/16kg KB
50/30kg d-ball

B. Bodybuilding

Fredag 27 oktober

“Chipper Gone Bad”
AMRAP 18:
100 Wallballs 9/6kg
80 Single DB Snatches 22.5/15kg
60 Box Jump Overs
40 Double DB Push Press 22.5/15kg
Max Calorie Row/Ski

Vecka 44

Måndag 30 oktober

Team of 2
Buy in 1000 m Ski (share)

5 rounds each YGIG
8 KB swing
6 KB hang snatch
4 Goblet squat

50 Burpee box jump over / Box step over

5 rounds each
8 T2B / knee to elbow
6 HSPU/ piked
4 wallclimb / scaled version

50 Burpee box jump over / box step over

5 rounds each YGIG
8 dual DB deadlift
6 dual hang clean
4 dual DB OH lunges

Buy out 1000 m Ski (share)

Tisdag 31 oktober
Emma-Gill överaskar er med ett grymt pass.

Onsdag 1 november

A. EMOM 10 min
3 Hang Power Snatch

B. EMOM 10 min
2 Power Cleans

C. EMOM 10 min
3 Deadlifts

Torsdag 2 november

100 Bench Press
*15 Höga KB-Swings varje gång du bryter.

Fredag 3 november

“Fight Gone Bad”
3 rounds of:
1 min Wal-Balls 6/9kg
1 min Sumo Deadlift Highpull 25/35kg
1 min Box jumps
1 min Push Press 25/35kg
1 min Row
1 min Rest

Lördag 4 november

A. Bygg upp till ett tungt set av:
5 reps Marklyft eller 5 reps Bänkpress
TC: 10 min

B. Team of 2:
Buy in: 100 Ball-Slams
AMRAP 12 min:
10-15-20 osv:
Marklyft eller Bänkpress
Burpees over Barbell (ej över bänkpressen)
Pull-ups
Buy out: 100 cal Ski-Erg