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Uppdaterad: 05 SEP 2021 16:16
6/9
Weightlifting
Squat clean waves (complete as fast as possible):
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
1 reps @ 80%
1 rep @ 85%
1 rep @ 90%
x 2 (4min rest after first wave)
Note: drop the barbell between each rep - no touch and go.
Strength
Paused back squats 4x1 @ 87,5% of 1 RM back squat
Note: 2 second pause in bottom, explode up.
Workout
3 rounds for time:
10 toes to bar
15 thrusters 42,5/30 kg
20/16 calorie row
Timecap 14min
7/9
Strength
In 15 minutes: Find your 1 RM in bench press and supinated strict pullup.
Gymnastics
AMRAP 15
5-6-7-8-9…
Handstand pushups
Calorie assault bike.
Endurance
For time:
2000m row
8/9
Strength
Elevated backward lunges 4x6 (3 on each leg) @ 67,5% of 1 RM back squat
Note: stand on a 10 kg plate with a barbell on your back and perform your backward lunges.
Workout
12 rounds for time:
8 wallballs 9/6 kg
6 burpees
2 wall walks
Timecap: 20 min
9/9
TABATA
10/9
Team workout
40 rounds (you go - i go):
1 snatch 60/40 kg
3 pullups
5 box jump overs 60/50 cm
Timecap: 45 min
Accessory (optional)
For quality:
300 double unders
Note: complete in as few sets as possible.
12/9
Strength
Front squats 5 set of 2 reps @ 90% of 1RM front squat
Workout“Grettel”
10 rounds for time:
3 clean and jerks 60/40 kg
3 bar facing burpees
Timecap 12 min
Accessory (optional)
4 rounds for quality:
20 pushups
20 barbell bicepscurls
20 barbell strict press
20 barbell rows