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Skapad: 12 SEP 2021 22:19
13/9
Weightlifting
Squat snatch 5X3 @ 70% of your 1RM snatch
Note: rest 2 min between each set and perform without TNG - drop the barbell, take 1-2 seconds and get back on it.
Strength
Back squat 3X5 @ 75% of your 1RM back squat
Note: rest 2min between each set.
Workout
”RADIATOR”
AMRAP 12 min:
15 handstand pushups
20 front squats 42,5/30 kg
25 over the box jumps 60/50 cm
50 double unders
14/9
Tabata
15/9
Gymnastic strength
Strict pullup 3 sets of max reps. Rest 1 minute
Gymnastic workout ”MACAQUE”
5 rounds:
3 ring muscle ups / feet assisted ring muscle ups
6m handstand walk/ handstand hold
12 dumbbell snatches 22,5/15 kg
Timecap: 10 min
Endurance
EMOM 12:
Min 1: 15/12 cal row
Min 2: 15/12 cal assault bike
16/9
Strength
Strict press 5x5 @ 75% of your 1RM strict press
Note: rest 2-3 min between each set.
Workout
”FRELENA”
5 rounds for time:
400m run
15 dumbbell thrusters (2x20/15 kg)
15 toes to bar
Timecap: 25 min
Accessory (optional)
50 GHD-situps
Note: perform at your own pace.
17/9
Team workout
”FRANTASY LAND”
In teams of 2 (split anyhow):
42-30-18
Thrusters 42,5/30 kg
Pullups
30-24-18
Thrusters 50/35 kg
Chest to bar
18-12-6
Thrusters 60/40 kg
Bar muscle ups
Timecap: 40 min
19/9
Workout
5 rounds
800m Run
23 Back Squat 0,75 x BW
13 Deadlift 1,5 BW
Timecap 50min
