onsdag 29 september
A:Strict Press 6×3 @ 75% av 1RM
Between sets 5 supinated ring rowsB:4 RFT
10 marklyft 42,5/60kg
30 DU
10 wallballs
Igår
A:Backsquats 3×10 @75% av 1RMB: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 1RMB: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 holdB: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 DeadliftB:10min AMRAP
80m Farmers walk (AHAP)
8 burpee boxjumps
4 Strict Pullups
tisdag 21 september
A:20 Minutes to Establish 1RM strict pressB:12min AMRAP
10 pushups
10 Thrusters 25/35kg
5 wallclimbs
måndag 20 september
A:20 Minutes to Establish 1RM Back SquatB:3 RFT
15 HSPU
400m run