okt.
7.
8:30 p.m.20:30
okt.
7.
8:30 p.m.20:30
team tuesday
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/HSP
40 Push press
70 Loaded Lunges Front/back
100 Butterfly Situps
Sync 1. 30 DU/90 SU - 2. 10 PU/HSP
40 Powerclean
70 Standing Row
100 Air Squat
Sync 1. 30 DU/90 SU - 2. 10 PU/HSP
Buy out:
400 m Sprint 5 BP every 100 M (Together all out)
okt.
7.
8:30 p.m.20:30
power wednesday
15 min mobility and back squat warmup.
back squat 5x5 e2min
2 og 2 går sammen, ca like sterke og har god logistikk på vektene på stanga med bytter.
Person nr 1. Starter på Minutt nr 1, Person nr 2 starter på minutt nr 2. Sprite hender mellom bytter og sett.
3 Min Break.
2x6 min amrap (2 min rest)
12 Box Jump
6 Thrusters
6 Barfacing Burpees
okt.
7.
8:30 p.m.20:30
wednesday cardio
assultrunner
5x45 sec 15 sec rest
1 Min rest
assultbike
5x45 sec 15 sec rest
1 Min rest
Turf Run
5x45 sec 15 sec rest
1 Min rest
row
5x45 sec 15 sec rest
1 Min rest
SKI
5x45 sec 15 sec rest
1 Min rest
Shuttle run
5x45 sec 15 sec rest
okt.
7.
8:30 p.m.20:30
wednesday strength session
00.00-17.00
- Paused Squats 6-8 x 4 (+ oppv.)
Pause
- Pullups 6-8 x 4 (+oppv.)
Pause
17.00-30.00
- Paused Deadlift 6-8 x 3 (+ oppv.)
Pause
- Overheadpress/benchpress 6-8 x 3 (+oppv.)
Pause
AMRAP 30.00-40.00
8+8 Box Step up
8+8 KB Snatch
8 Roll out
okt.
7.
8:30 p.m.20:30
duo thursday
30 min team sprints
2 rounds
400 M
40 GTO (C&J or Snatch 5-10 TNG)
40 Sync Air Squat
2 rounds
300 M
30 Front Lunges (Barbell)
30 Sync Alt V-ups
2 rounds
200 M
20 Pushpress
20 TTR
3 rounds
10 Overhead Squat (every other)
10 Sync Burpees over bar
okt.
7.
8:30 p.m.20:30
freaky friday
00.00-12.00
30 sec work/rest:
BB RDL
Wallballs
Legraise w/toe touch
min 12-13 rest
13.00-25.00
30 sec work/rest:
Pullups
BB Thrusters
Plank w/leg abduction
Min 25-26 rest
26.00-35.00:
30 sec work/rest
Push ups
Backwards lunges left
Backwards lunges right
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7.
8:30 p.m.20:30
Barbell Club
Overskrift
Ke det går i
Ke det går i
Overskrift
Ke det går i
Ke det går i
okt.
7.
8:30 p.m.20:30
Core/Mobility
Mobility: EMOM 9
1) Kneeling Adductor Rollouts
2) Banded Deadbugs
3) Seated Hip Thrust + IR Lift
EMOM 9
1) Single Leg Deadlift
2) Figure-4 Bridges
3) Scorpion Stretch
EMOM 9
1) Single Arm Pull Down
2) Wall Slides w/ Foamroller
3) Cuban Rotation + Press CORE (40 sec arbeid, 20 sec hvile x15 min). Fortsett der du slapp før hvile.
10 Stick Sit-Ups
20 Alternating Plank Walks
10 +10 Side Plank Oblique Chrunch
20 L-sit Leg lift pulses
10 Alligator rolls + tuck in hollow
okt.
7.
8:30 p.m.20:30