fredag 30 juli

A:2xDB deadlift
4×15
Between sets balance 30s on right leg + 30s left leg

B:For Time
20 calorie Assault Bike
12 meter Kettlebell Overhead Walking Lunges (16/24 kg)

C:3 Rounds for Time
50 Walking Lunges
800 meter Run
50 Walking Lunges

A:Pausing front squats
5×5 @60%+

B:AMRAP in 10 minutes
3 Wall Walks
1 Snatch (45/70 Kg)
3 Wall Walks
2 Snatches (45/70 Kg)
Add one snatch each round

A:Squatcleans 5 x 3
Between sets 5 inverted Kb presses per arm

B:Death by Squatcleans 30/50kg

A:Strict Press
5×5
Then
Max set of 1.5 @50% of 1RM

B:AMRAP 12
80m suitcase carry (16/24 Kg)
8 stepups per leg (with kettlebell)
16 Hanging hip touches

A:HSPU technique/progression

B:5 Rounds for Time
5 Handstand Push-Ups
200 meter Run

A:Together with a partner on a running clock in 7 minutes
30 Shoulder-to-Overheads (35/52,5 Kg)
Each time the barbell is dropped or you switch partners 10 burpee penalty
In remaining time, AMRAP of:
3 Toes-to-Bars
3 Deadlifts (35/52,5 Kg)
Add 3 reps to each movement after every round.

5 Minute rest….

B:For Time (with a Partner)
800 meter Medicine Ball Run (together with one med-ball/wallball)
30 Burpees
30 Jumping Lunges
30 Air Squats
30 Mountain Climbers
3 minute Plank Hold
800 meter Medicine Ball Run (together with one med-ball/wallball)
One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.

A:Complete
20 Devil Presses (2×16/22,5 Kg)
50 Wall Ball Shots
35 Box Jumps Overs
75/60 calorie Row
35 Box Jumps Overs
50 Wall Ball Shots
20 Devil Presses (2×16/22,5 Kg)

B:1Km cool down row

A:Strict Pullups
3x Max reps
Between sets 400m recovery jog

B:5 Rounds
10 Unbroken Deadlifts (70/100 Kg)
15m Single-Arm Dumbbell Overhead Walking Lunges (16/22,5 Kg)

A:2 Rounds
:30 V-Ups, immediatley followed by
:15 hollow hold
:30 Bicycle Crunches, immediatley followed by
:15 Hollow hold
:30 situps, immediatley followed by
:15 Hollow hold

B:AMRAP in 15 minutes
20 Squat Jumps
20 Single-Leg Glute Bridges (10 each leg)
20 Air Squats
20 Lunges (10 each leg)