8/4
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15kg)
30 Pull-Ups
Rest until relatively recovered, and then…
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds
9/4
A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – 12 L-Pull-Ups
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-Ups
Rest 3 minutes
10/4
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B.
Five rounds for time of:
20 Wall Ball Shots
5 Squat Snatches (60/42,5kg)
11/4 TABATA
12/4
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Chest to bar
8 Toes to Bar
12 KB Push Presses (24/16kg)
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