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onsdag 29 september

A:Strict Press 6×3 @ 75% av 1RM
Between sets 5 supinated ring rows

B:4 RFT
10 marklyft 42,5/60kg
30 DU
10 wallballs

» Hela veckans schema

Igår

A:Backsquats 3×10 @75% av 1RM

B:AMRAP in 17 minutes
6 HPC (45/70Kg)
7 Burpee Pull-Ups
10 Kettlebell Swings (24/32)
200 meter Run

Iförrgår

A:Dealift 3×10 @ 60% av 1RM

B:For Time cap:17min
100 wallballs
Every minute 5 burpees, start on wallballs

söndag 26 september

A:5×3 Snatch Balance + 1 OHS
Between sets 30 seconds squat therapy

lördag 25 september

A:With a friend 30min AMRAP
400m run (together)
40 marklyft 50/80kg
40 gobletsquats (16/24kg)
40 wallballs
Except the run, split anyhow

fredag 24 september

A:42-30-18
Wallballs
Situps
KB-swings 16/24kg

torsdag 23 september

A:V-ups 6×6
Between set HS hold

B:AMRAP in 23 minutes
10 Devil Presses (1×15/22.5 Kg)
20 Alternating Dumbbell Lunges (1×15/22.5 Kg)
10 Dumbbell Push Presses (1×15/22.5 Kg)
20 Sit-Ups

onsdag 22 september

A:20 Minutes to Establish 1RM Deadlift

B:10min AMRAP
80m Farmers walk (AHAP)
8 burpee boxjumps
4 Strict Pullups

tisdag 21 september

A:20 Minutes to Establish 1RM strict press

B:12min AMRAP
10 pushups
10 Thrusters 25/35kg
5 wallclimbs

måndag 20 september

A:20 Minutes to Establish 1RM Back Squat

B:3 RFT
15 HSPU
400m run