Måndag 30:e
Inga ledarledda klasser idag.
Tisdag 1:a
Inga ledarledda klasser idag.
Onsdag 2:a
In 12 min
Find todays heaviest 5 thrusters.
10-20-30-40 (Cap 12 min)
Alt KB Overhead lunges
V-ups
Torsdag 3:e
”Fraren”
25 min total working time.
FT:
150 wallballs
E4M starting 00:00 do:
6-4-2 reps :
Thruster
Pullups
When/if you complete the first part: Pick your poison (A or B):
A) 3-6-9…
Powerclean
Lateral burpees over bar
B) 3-6-9…
Power snatch
KB-swing
May the fourth be with you:
Choose your path (Jedi or Sith):
Jedi:
Tatooine:
AMRAP 7 min
10-20-30…
Wallballs
KB-swing
Rest 2 min
Dagobah:
AMRAP 7 min
1 Rope climb
8 HSPU
16 Box jumps
rest 2 min
Endor:
AMRAP 7 min
200m run
10 DB STOH
15 DB Snatch
Sith:
Mustafar:
AMRAP 7 min
10 Box jumps
20 DB Squats
rest 2 min
Bespin – Cloud City:
AMRAP 7 min
2-4-6-8…
Alt Pistols
One arm DB Push press
Burpees
Rest 2 min
Death Star:
AMRAP 7 min
5 Slamball throws
200 m run
15 Wallballs
Söndag 6:e
In 18 min
6 set of 3 Hang Cleans
6 set of 3 Deadlifts
In teams of two:
AMRAP 10 min
75 Thrusters
50 Pull-ups
25 DB Burpee box step ups