Pass

En plats för alla

Torsdag 190228


E2.30 4 sets
8 strikt press

30 min emom
1. 8 push press 52,5/35kg
2. 15 box jump over
3. 16 lunges KB front rack
4. 12 burpees
5. rest

Onsdag 190227

Emom 10
1. 10-30 sek chin up hold
2. 20-40 sek dead hang

4min amrap
12 russian KBS 24/16kg
12 goblet squats
2 min rest
5 min amrap
10 T2B
20m bear crawl
2 min rest
5min amrap
25 double unders
10 heavy wallballs

Tisdag 190226

E2min for 18 min
2 Power Clean -ahafa
6 high box jumps

”Wittman”
7RFT
15 KBS 24/16kg
15 Power Clean 42,5/30kg
15 box jumps (with step down)

Måndag 190225

Back squat
10-8-6-10-8-6

12 min amrap
8 thrusters 42,5/30kg
10 wallballs 9/6kg

Fredag 190222

35 min amrap
50 pullups
100 situps
150 push ups
200 air squats
250 lunges

Torsdag 190221

”Fran”

Rest 5 min

E90s for 18min
3 Clean & jerk @70%

Onsdag 190220

20 min emom

1. 20m seal walk
2. 30-50 double unders
3. 8-12 tuck ups
4. air squat hold 45sek
5. hollow hold 30sek

2min amrap
Push ups
30sek vila
2 min amrap
situps
30 sek vila
2min amrap
Push ups
30sek vila
2min amrap
situps

Vila 2 min och uprepa

Tisdag 190219

Inom 15 min min
Bygg upp till 2RM Power clean

”Holleyman”

Måndag 190218

E2min for 6 set alternating

5 back squat
5 front squat
60% av svagaste

For time
70 burpees
60 situps
50 KBS 24/16kg
40 pullups
30 handstand pushups

Fredag 190215

”The Seven”