jan.
9.
9:30 p.m.21:30
jan.
9.
9:30 p.m.21:30
Wednesday Cardio
T-Pains Cardio
60/20 x 4
1 min rest
50/20 x 4
1 min rest
40/20 x 4
1 min rest
30/20 x 4
1 min rest
20/20 x 4
REST 3 MIN
2 Rounds!
jan.
9.
9:30 p.m.21:30
Power Wednesday
2x 10 min Amrap (3 Min Rest)
15 2DB Box stepover
10 TTB/Legg raise/Knee raise
15 2DB Devils press
30 DU/40SU
15 2DB Thruster
10 HSPU/Push ups
15 2DB Spuat clean
jan.
9.
9:30 p.m.21:30
jan.
9.
9:30 p.m.21:30
Freaky Friday
00.00-15.00
- Back Squats 6-8 x 4 (+ oppv.)
Rest
- Pullups 6-8 x 4 (+oppv.)
Rest
15.00-16.00 rest
16.00-24.00: 8 min E2MOM
10 BB Hang clean
8-10 Push ups
24.00-25.00 rest
25.00-32.00 AMRAP 45/15 work/rest
10 Burpee Box step over
10 GTO
10 Dynamisk hollow hold
jan.
9.
9:30 p.m.21:30
Wednesday Strength Session
00.00-18.00
- Knebøy 5 x 5 (+ oppv.)
Pause
- Pullups 5-8 x 5 (+oppv.)
Pause
18.00-32.00
- RDL paused 8 x 3 (+ oppv.)
Pause
- BB Shoulderpress 5-7 x 3 (+oppv.)
Pause
32.00-40.00, 8 min AMRAP
- 8+8 DB Backwards lunges
- 10 Inverted rows
jan.
9.
9:30 p.m.21:30
Duo Thursday
Team 30 Min Amrap
Buy in: 60 Cal
3 Rounds:
20 Partner Deadlift
10 lateral sync Burpees
3 Rounds:
10 Wallwalks (every other)
20 Sync Wallballs
3 Rounds:
30 BackSquat (15/15)
30 Partner medball situps (total 30 Each)
jan.
9.
9:30 p.m.21:30
Team Tuesday
AMRAP 40 (Split any how)
80 Wallballs
80 KB Swing
40 Cal
100/200 DU/SU
80 Box Jump
80 Butterfly situps
40 Cal
100/200 DU/SU
80 OH Lunges (Medball)
80 KB Box step over
40 Cal
100/200 DU/SU
jan.
9.
9:30 p.m.21:30