jan. 15. 10:00 a.m.10:00 KICKSTART MONDAY fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS EMOM 16 minEmom 16 min!3 Snatch Ladder (60%65%70%75)8 - 12 Renegade Row8 - 12 BP Over DB1 min rest Amrap 3 x 5 (2min P)8 C&J8 DB Squat8 Navy Situps 8 Squat Clean8 OA DB Push Press8 Russian Twist 8 Overhead Squat8 DB Swing8 AB Legs over DB Vis arrangement →
jan. 15. 10:00 a.m.10:00 BARBELL CLUB fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS HeadingDetails HeadingDetails Vis arrangement →
jan. 15. 10:00 a.m.10:00 WEDNESDAY CARDIO fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS HeadingDetails HeadingDetails Vis arrangement →
jan. 15. 10:00 a.m.10:00 POWER WEDNESDAY fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS 7 x 3 (2 min rest)150 Sprint 3 BMU/Pullups6 BPTT9 Navy Situps12 DB Snatch150 Sprint3 HSPU/HSKP6 Medball Squat clean9 Boxjump over12 Wallball 150 Sprint3 BPOK6 Overhead KB Squat9 KB Swing12 Goblet Squat Vis arrangement →
jan. 15. 10:00 a.m.10:00 GYMNASTICS fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS HeadingDetails HeadingDetails Vis arrangement →
jan. 15. 10:00 a.m.10:00 FREAKY FRIDAY fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS 2 min spesifikk oppvarmingStasjon 1: 12 min 30 sek arbeid 30 sek pauseA1) Single left arm dumbbell/kettlebell snatchA2) Single right arm dumbbell/kettlebell snatchA3) Left leg backwards lunges dumbbell/kettlebellA4) Right leg backwards lunges dumbbell/kettlebell2 min vask og prepp til neste stasjonStasjon 3: 10 min AMRAPC1) 1 min på valgfritt kondisjonsapparatC2) 10 + 10 plank leg/armliftC3) 10 burpee box step/jump over 2 min vask og finn utstyr2 min spesifikk oppvarmingStasjon 2: 12 min 30 sek arbeid 30 sek pauseB1) Inverted rowsB2) RDL barbellB3) Barbell shoulderpress Vis arrangement →
jan. 15. 10:00 a.m.10:00 WEDNESDAY STRENGTH SESSION fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS Wednesday strength session15 min dynamisk oppvarming2-3 oppvarmingssett med økende belastning for hver øvelse1, 1, 1-0 RIR (med riktig teknikk) for hver øvelse A1 Frontbøy/knebøy m/stopp, 8-12 reps x 3 sett (1 min pause)A2 Pullups (strict), 8-12 reps x 3 sett (1,5 min pause) B1 RDL staggered stance, 8-12 reps x 3 (1 min)B2 Shoulderpress barbell, 8-10 reps x 3 (1,5 min) C1 Bent over single arm row, dumbbells, 8-12 reps x 3 sett (1 min pause)C2 Box step up, dumbbells, 8-10 + 8-10 reps x 3 sett (1min pause) Vis arrangement →
jan. 15. 10:00 a.m.10:00 TEAM TUESDAY fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS 40 MIN600M60 Loaded step up90 BS 600M 60 DB Snatch90 Alt V-ups600M60 Db Hang Power clean and jerk90 Front Foot Elevated Loaded Lunges 600M 60 Push ups Release90 DU/X2 SU600M60 Devils press90 Wall Ball ALL OUT! (Together at same time)200 m Sprint 20 Jumping lunges/Lunges10 BP Over Dumbell Vis arrangement →
jan. 15. 10:00 a.m.10:00 DUO THURSDAY fredag 15. januar 2021 10:00 a.m. 11:00 a.m. 10:00 11:00 Google Calendar ICS 3 ROUNDS OF:20 Thrusters 35/5020 Devils press 15/22,520 V-ups 2 ROUNDS OF: 30 Power Clean 35/5030 One Arm OH DB Lunges 15/22,530 BPOB 1 ROUNDS OF:40 Deadlift 70/9040 DB C&J 15/22,540 Push ups/HSP/KHP Vis arrangement →