Unloaded 7.03-14.03

March 6, 2016

Mandag 7. mars

 

Partner up: One partner works at a time, 60 sec on, 60 sec rest.

 

Four rounds for max reps of:

60 seconds of shuttle runs 

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Box Jump-Overs (24″/20″)

Rest 60 seconds

60 seconds of KB Thrusters

Rest 60 seconds

 

Onsdag 9.mars

 

A

 

Every 3 min x 4

 

Goblet squats 8-10 reps (21x1)

Ring rows x 8-10 reps (2 on top,2 down)

 

B

Amrap 15 

 

5 burpees

10 wallballs

15 Kb swing

20 cal Row

80 meter Farmers walk

 

Torsdag 10.mars

 

«Tabata»

 

1 round= 8 rounds x 20 sec on, 10 sec off

 

Alternate exercises within rounds

 

Situps + Jumping Airsquats

Plank K2elbow + boxjump

Wallballs + Ballslam

Goblet squat + Kb swing

Pushup + Jumping Lunges

Burpees + GTO (weightplate)

 

 

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