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Skapad: 09 NOV 2021 10:41
8/11
Strength
Back squat 2x5 rep
Back squat 3x3 rep @ 90% of your 1RM back squat
Note: rest 2-3 min between each set.
Open workout
”OPEN 21.1”
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
9/11
Strength EMOM x 24min
Min 1. 10 DB Push presses
Min 2. 10 Devil Press
Min 3. 20 Jumping lunges
Min 4. 20 Push-Ups
Min 5. 45 sec Plank
Min 6. Rest
Gymnastic workout
30-20-10:
Toes to bar
Burpee box jump overs 60/50 cm
10/11
Strength
Strict Press 2x5 rep @ 75% of your 1RM strict press
Strict Press 3x3 rep @ 90% of your 1RM strict press
Note: rest 2-3 min between each set.
Workout
3 rounds for time:
21/16 calorie row
15 burpee over rower
15 Kettlebell deadlifts (2x32/24 kg
20 AB-mat-situp
10 Pull-ups
11/11
TABATA
12/11
Team workout (2&2)
3 rounds for time (split anyhow):
600m run together
150 double unders
30 clean and jerks (60/40 kg - 70/50 kg - 80/60 kg)
50 pullups
Note: weight is increasing on C&J every round.
Timecap: 35 min
14/11
Weightlifting
Every 3 min for 15 min:
3 power snatches @ 60-70% of 1 RM snatch
Note: start each set with 4 high box jumps at 70/60 cm and find a weight where you can complete these snatches as TNG. Scale height on box if needed, you can also use weight plates.
Workout
“Lebron”
6 Rounds for time
8 Deadlift
32 Boxjump
16 Pull-Ups
64 Double Unders
