Unloaded 15.-22.februar

February 15, 2016

Mandag 15.februar

 

A

EMOM 12 min

Bulgarian Split squats (30x1), build up rear foot w/2x20 weightplate 

:30 sec Amrap H.R pushup (30x1)

15 Russian twist 

 

 

B

90 sec on/ 30 sec off x 8

 

10 shuttleruns + amrap burpees 

10 shuttleruns + amrap jumping lunges

10 shuttleruns + amrap situps 

10 shuttleruns + amrap pullups/ring rows

2 rounds

 

 

Onsdag 17.februar

 

A

3 sets of:

Goblet squats 10 reps (21x1)

Rest 1 min

Ring Rows x 10 reps Hold: 2 sec on top 2 on way down

Rest 1 min 

7 Strict Leg/knee raise (hanging or lying)

Rest 1 min

 

B

3 Rounds for time

Row 250 meter

5 H.R pushups

10 Kb thrusters 20/16 kg

15 Ballslams 20/14

20 DU/ 40 S.Skips

Rest 30 sec

 

 

Torsdag 18.februar

 

A

Every 2:00 x 7

 

Kettlebell Floor Press x 8 reps (20x1)

Boxjump x 3 reps (build height)

 

 

B

 

AMRAPTIME (no rest between amraps)

 

Amrap 4 min 

10 Kb swing

8 wallballs

Amrap 3 min

10 Pullups/Ring rows

5 Boxjumps

Amrap 2 min

Burpees

Amrap 1 min

Shuttleruns

 

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