Core & Mobility
aug.
15.
1:30 p.m.13:30

Core & Mobility

Mobility Lower body

The worlds greatest stretch

Ankle Stretch

Hip-ankle-glute complex

1/1 min quadstretch

1 min frogpose

Upper body

Prone PVC complex

KB/DB Windmills

Wall slides

1/1 min banded behind the neck shoulder stretch

Core EMOM 20 40-50 sec arbeid på hver stasjon

1) 25/25’’ Sideplanke med hofteløft

2) Alternating Turkish Get Up

3) GHD Back extentions

4) 5-10 V-Ups + 5-10 Hollow rocks + 10 sec Hollow Hold

5) Strict T2B/Leg-raises/Knee raises

Vis arrangement →
Team Tuesday
mai
9.
10:30 a.m.10:30

Team Tuesday

Team of 4! Timecap 40 min

8 Rounds of:

10 Wall balls Sync

10 TTB Sync

10 Boxjump

8 Rounds of:

5 BPTT (Sync)

12 Boxjump Over

12 DB Snatch (Sync)

6 Rounds of:

10  OA DB C&J (Sync)

18 Cal Row

8 BP Over Rower

6 Rounds Of:

20 Cal Assultbike (90 prtn)

10 Medball situps (10 Passes)

12 OA DB Thruster (Sync)

Vis arrangement →
power wednesday
mai
9.
10:30 a.m.10:30

power wednesday

PART A:

Snatch Complex E90S x 6 (Build up to heavy) (0-9 min)

  • High hang power snatch

  • OH Squat

  • Squat snatch

(Focus Area: Bar close to body)

2 Min rest: (9-11 Min)

PART B 

Amrap: 8 min 2 min rest (11-19 Min)

  • 7 Power snatch

  • 6 Burpee OTB

  • 5 Push ups/HSP

2 Min Rest: (19-21Min)

PART C

Finisher: Core!

8 Min Amrap (21-29 Min)

  • 200 M 20 Alt V-ups

  • 200 M 20 Butterfly Situps

  • 200 M 20 flutter kicks

Vis arrangement →
wednesday cardio
mai
9.
10:30 a.m.10:30

wednesday cardio

4x 20 sec Work 20 Sec rest

4x 30 sec Work 20 Sec rest

4x 40 sec Work  20 Sec rest

4x 50 sec Work  20 Sec rest

4x 60 sec

 3 min rest

 ——————>

4x 20 sec Work 20 Sec rest

4x 30 sec Work 20 Sec rest

4x 40 sec Work 20 Sec rest

4x 50 sec Work 20 Sec rest

4x 60 sec Work

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