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Dagens pass v.50, 2018

09 DEC 2018 12:00
Atletboxen
  • Skapad: 09 DEC 2018 12:00

10 december

Five sets of:

90 seconds of Rowing (for Calories)

30 seconds of Rest

90 seconds of Kettlebell Swings (for max reps)

30 seconds of Rest

90 seconds of DU 

30 seconds of Rest

90 seconds of Front Leaning Rest on Rings

(keep torso rigid in a “hollow” position, palms driving through the rings)

30 seconds of Rest

 

11 december

A.

Every 2 minutes, for 18 minutes (9 sets)

Clean & Jerk

*Sets 1, 4 & 7 = 3 reps

*Sets 2, 5 & 8 = 2 reps

*Sets 3, 6 & 9 = 1 rep

B.

Complete as many rounds and reps as possible in 6 minutes of:

10 Burpees

15 Shoulder to Overhead (50/35kg)

20 Pull-Ups

 

12 december

A.

Five sets of:

Back Squat x 5 reps

Rest 2-3 minutes between sets

B.

Three rounds for time of:

40 Double-Unders

30 Alternating Reverse Lunges with KBs/DBs

20 V-Ups

 

13 december LUCIA-TABATA

 

14 december
A.

Four sets of:

Floor Press x 4-6 reps

Rest 30 seconds

45-60 second Side Plank each side

Rest 60 seconds

B.

Five sets for max reps (of Dips):

In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips

Rest 60 seconds between sets

 

16 december

A.

Four sets of:

Snatch + 2 Overhead Squats

Rest 2-3 minutes

B.

Three sets for max reps/cal of:

60 seconds of Toes to Bar

60 seconds of Dumbbell/KB Ground to Overhead

60 seconds of Row for Calories

Rest 60 seconds between sets




Skribent: Felicia Eklund
Epost: Adressen Gömd

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