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KICKSTART MONDAY
Amrap 15 min
6 Powerclean
6 BPOB
8 Front Squat
8 V-Ups
30 DU/60SU (or train for 30 sec)
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WEDNESDAY CARDIO
Gruppe 1 Endurance
1 RUN 3 minutter = max 30 cal (rolig 72% HR) 4. minuttet = all-in (+90% HR)
2 SKI 3 minutter = max 30 cal (rolig 72% HR) 4. minuttet = all-in (+90% HR)
3 RIDE 3 minutter = max 30 cal (rolig 72% HR) 4. minuttet = all-in (+90% HR)
4 ROW 3 minutter = max 30 cal (rolig 72% HR) 4. minuttet = all-in (+90% HR)
Pause + bytte gruppe
Gruppe 2 Static Endurance
1 Deadhang 50 sec/ 10 sec rest x 4
2 Plank 50 sec/ 10 sec rest x 4
3 Arch Body Position 50 sec/ 10 sec rest x 4
4 Wall Sitt 50 sec/ 10 sec rest x 4
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POWER WEDNESDAY
10 Min
30 DU/60 SU, 15 Cal!
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(2-4-6-8-)
TTB/KTE
DB Clean and jerk
Box Facing Burpees
OAOH Lunges
10 Min
30 DU/60SU, 15 Cal
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(2-4-6-8-)
Thruster (35/50)
BFB
Power Snatch (35/50)
Push ups/HSKP
4 Min Brake
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FREAKY FRIDAY
Stasjon 1: 12 min
A1) Knebøy m/stopp 5-10 rep x 3 sett + oppvarming (1 min pause)
A2) Pullups (strict) 5-10 reps x 3 sett + oppvarming (1 min pause)
Stasjon 2: 12 min
B1) Strakmarkløft, 8-10 rep x 3 sett + oppvarming (1 min pause)
B2) Push ups, 5-10 rep x 3 sett + oppvarming (1 min pause)
Stasjon 3: 10 min AMRAP
C1) 100m valgfritt kondisjonsapparat
C2) 10 devilspress m/dumbells
C3) 10 + 10 utfall bakover m/dumbellsInnhold
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WEDNESDAY STRENGTH SESSION
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/knebøy m/stopp, 5 reps x 3 sett (1 min pause)
A2) Pullups (strict), 4-6 reps x 3 sett (1,5 min pause)
B1) Markløft 3 sek på vei ned, 6-8 reps x 3 (1 min)
B2) Skulderpress (strict) m/kettlebells/manual, 6-10 reps x 3 (1,5 min)
C1) Kroppsroing i stang, 6-12 reps x 3 sett (1 min pause)
C2) Utfall bakover m/kettlebells/manualer, 8-10 + 8-10 reps x 3 sett (1min pause)
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TEAM TUESDAY
Sync 1. 30 DU/90 SU - 2. 10 PU/KHPU
40 Powerclean
70 Standing Row
100 Air Squat
Sync 1. 30 DU/90 SU - 2. 10 PU/KHPU
Buy out:
400 m Sprint 5 BP every 100 M (Together all out)
TEAM 35 min
Buy in 2000 M (6000 M AB)
40 Muscle snatch
70 BPOB
100 Alt V-ups
Sync 1. 30 DU/90 SU - 2. 10 PU/KHPU
40 Push press
70 Loaded Lunges Front/back
100 Butterfly Situps
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