KICKSTART MONDAY
okt.
17.
til 17. aug.

KICKSTART MONDAY

  • Google Calendar ICS

Kickstart Monday

8 min Lift and run

2 min rest

8 min Ab and Ski

2 min Rest

8 min D-ball OS And assult

2 min Rest

8 min Wallball and Row


Lift and Run (Lift any how, DL, Oly, etc

30 sec work 30 sec rest.

Cardio 90% - 90%- 90 % - 95%

Raise 5 sec every week unntil 50 sec work.

Vis arrangement →
WEDNESDAY CARDIO
okt.
17.
til 17. aug.

WEDNESDAY CARDIO

  • Google Calendar ICS

4 x 4 x 45/15

Gruppe 1

AirRunner 10 cal 4 x 45/15 4 min

Pause 1 min

Hoppetau AMRAP 4 x 45/15 4 min

Pause 1 min

Assault bike 10 cal 4 x 45/15 4 min

Pause 1 min

Battlerope AMRAP 4 x 45/15 4 min

PAUSE & BYTTE GRUPPER 3 min

Gruppe 2

Over/under track w/ SB 4 x 45/15 4 min

Pause 1 min

SkiErg 10 cal 4 x 45/15 4 min

Pause 1 min

BPs/over box/ BPs 4 x 45/15 4 min

Row 10 cal 4 x 45/15 4 min

Pause 1 min

FINISH!!

Vis arrangement →
POWER WEDNESDAY
okt.
17.
til 17. aug.

POWER WEDNESDAY

  • Google Calendar ICS

Mixed Modal 20 min

Mixed Modal: 

20 Cal

15 Burpees

15 Cal 

10 Burpees

10 cal 

5 Burpees

40/30 One arm DB Thrusters 15/22,5

40/30Box Jump 50/60

40/30 Alt-Vups

40/30 DU (120SU)

40/30 Push Ups/Handstand Pushups

______________

20/10 One arm DB Thrusters 15/22,5

20/10 Box Jump 50/60

20/10 Alt-Vups

20/10 DU (60SU

20/10 Pushups/Handstand Pushups

Vis arrangement →
GYMNASTICS
okt.
17.
til 17. aug.

GYMNASTICS

  • Google Calendar ICS

Overskrift i Heading 2

Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3

Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3
Økta i Heading 3

Vis arrangement →
FREAKY FRIDAY
okt.
17.
til 17. aug.

FREAKY FRIDAY

  • Google Calendar ICS

30 sek arbeid / 30 sek hvile

3 stasjoner

12 min hver stasjon

 

Stasjon 1

A. Pullups (strict)

B. RDL barbell

C. Wallballs

Stasjon 2

A. Inverted rows

B. Thrusters

C. Box step over

Stasjon 3

A. Pushups

B. Backwars lunges left leg

C. Backwards lunges right leg

Vis arrangement →
wednesday strength session
okt.
17.
til 17. aug.

wednesday strength session

  • Google Calendar ICS

15 min dynamisk oppvarming

2-3 oppvarmingssett med økende belastning for hver øvelse

1, 1, 1-0 RIR (med riktig teknikk) for hver øvelse

 

A1 Frontbøy m/stopp 5 reps x 3 sett (1 min pause)

A2 Pullups (strict) 4-6 reps x 3 sett (1 min pause)

 

B1 Rumensk markløft 8-10 reps x 3 sett (30 sek pause)

B2 Push ups 6-10 reps x 3 sett (30 sek pause)

 

C1 Utfall bakover (hantler) 8+8 reps x 2 sett (30 sek pause)

C2 Skulderpress (hantler) 8+8 reps x 2 sett (30 sek pause)

Vis arrangement →
TEAM TUESDAY
okt.
17.
til 17. aug.

TEAM TUESDAY

  • Google Calendar ICS

Team Tuesday 40 min

Buy in 60 OAOH Lunges

20 Burpees over box

40 Dumbell snatch

1200 M 

20 Burpees over box

40 Dumbell snatch

1000 M

20 Burpees over box

40 Dumbell snatch

800 M

20 Devils Press OA 15/22,5

40 Loaded Step up 15/22,5

600 M

20 Devils Press OA

40 Loaded Step up 15;22,5

 400 M

20 Devils Press OA 15/22,5

40 Loaded Step up 15/22,5

200 M

Buy Out 60 OAOH Lunges

Vis arrangement →
DUO THURSDAY
okt.
17.
til 17. aug.

DUO THURSDAY

  • Google Calendar ICS

Duo Thursday

12 Min Emom

Complex 1: Snatch 1xHigh Hang Power Sn 1x Low Hang Power Sn 2 x Squat Snatch

Complex 2: C&J 1x Powerclean 1 x Squat Clean 1x Jerk 1x split jerk

1 Min: Complex Snatch

2 Min: Jumping Rope 30-40 DU (80SU) (Train DU 40 Sec)

3 Min Complex Snatch

4 Min Butterfly Situps 20-25

5 Min Complex Snatch

6 Min Barfacing Burpees 10-15

4 min Pause. 

12 Min Emon

1 Min: Complex C&J

2 Min: Jumping Rope 30-40 DU (80SU) (Train DU 40 Sec)

3 Min: Complex C&J

4 Min: Alt: V-ups 20-30

5 Min: Complex C&J

6 Min: Devils Press 6-10 2DB 15/22,5


Vis arrangement →