8 oktober Medlemsmöte 18:30 på Öjavägen 2
9 oktober
A.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
B.
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots
Rest 4 minutes
Note times for each set. Trust your fitness and push the intensity.
10 oktober
A.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (84/61,5kg)
Strict Handstand Push-Ups
B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – KB Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)
11 oktober
TABATA
12 oktober
A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes
B.
For time:
100 DU
Run 800 Meters
Row 1000 Meters
14 oktober
A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds
B.
Six sets for max reps of:
30 Seconds of Thrusters (61,5/42,5kg)
Rest 30 seconds
30 Seconds of Box Jump-Overs (60/50cm)
Rest 30 seconds
