Unloaded 14.03-30.03

March 13, 2016

UNLOADED 14.03-30.03

 

Mandag 14.03

 

A

EMOM 10

Double KB Deadlift x 8 reps

30 sec negative Pullups/Ring rows (3 sec down)

 

B

Amrap 12 min 

 

80 meter Farmers walk 24/20

8 burpees 

8 GTO weightplate 15/10

8 Wallballs

8 Jumping lunges

 

 

Onsdag 16.03

 

3 rounds:

14-16 steps of walking lunge w/KB

Rest 1 min between rounds

 

Teams of 2

 

3 rounds of:

P1: Row 15 cal

P2: Amrap Burpees

P1: Row 15 cal

P2: Amrap Boxjumps

P1: Row 15 cal

P2: Amrap Ring Rows

P1: Row 15 cal

P2: Plank position (P1 has to stop rowing if P2 can't hold plank) 

 

P1 and P2 work at the same time. Split work as you like each round.

Time - total reps (1 rep=1 sec) is score. 

 

Torsdag 17.03

 

A.

Three sets of:

8 Double KB Thrusters (2 sec pause in bottom)

Rest 60 seconds

One arm KB rows x 8 reps each arm (22x1)

Rest 60 seconds

Turkish situp KB x 5-6 reps each arm

Rest 60 seconds

B

4 RFT (Timecap 14 min)

10 x 10 m shuttle runs

10 goblet squats

8 sprawls

6 t2b/leg raise

4 H.R pushups

Rest 30 sec

 

 

Mandag 21.03

 

«Fancy Fifty» Timecap 40 min 

In teams of 2: Do 10 repetitions each, then switch. 

 

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings 16/12 kg

Walking Lunge, 50 steps

50 Knees to elbows/leg raise

50 KB Push press 16/12 kg (only one KB)

50 Back extensions

50 Wall balls

50 Burpees

50 Double unders/ 25 lateral jumps over KB

 

 

 

 

 

 

Onsdag 23.03

 

A

3 sets:

Double KB pushpress x 8

Rest 1 min 

Reverse Lunges x 10 

Rest 1 min 

1 min DU practise

Rest 1 min 

 

B

3:00 on 2:off x 4

 

Amrap this: Start where you finish each interval

Row 200

15 Kb swing 24/16

10 situps

5 burpeeboxjump 

 

 

Onsdag 30.03

 

A

3 sets of:

8 negative pushups (3 sec down)

Rest 1 min 

10 Goblet squats (2 sec pause in bottom)

 

B

EMOM 16 min 

8-10 burpees

10-12 wallballs

45 sec plank hold

20 KB swings

 

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