Programming for week 3
A | Intervall / Tid | B | Info | |
Måndag | Endast wod | “On every 2 minutes for 20 minutes:6 Thrusters 40/30kg5 Pull-Ups4 Burpees
Rest 2 minutes On every 2 minutes for 20 minutes:10 Box-jump over8 Push-Ups6 Toes-to-bar” |
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Tisdag | TGU, 1 rep OTM per arm, en rep ska ta 30 sekunder. Fem rep per arm, så tio minuter arbete totalt. | “Amrap 25
500m rodd |
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Onsdag | marklyft. 6-8 reps start varannan minut. Fem set starta runt 70%. | Interm.
50-40-30-20-10 Kettlebell swing 24/16kg TC 16 |
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Torsdag | reverse front rack lunge. Fem rep/ben. Fyra set vila 2 mellan set. | 750/650m rodd 60 wall balls 40 Box jump over 20 ctb 750/650m rodd TC: 18min |
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Fredag | back squat 22×2 4-5 reps. Fem set vila 2 emellan. | 21-15-9
Strikta pullups |
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Lördag | Power snatch, OTM två rep TnG. 10 intervaller öka vikt successivt. | “AMRAP 9min 15 ttb 10 marklyft 50/35kg 5 power snatch 50/35kg” |
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Söndag | Teamwod. | For time: 100 cal row 100 Boxjumps 100 Front rack lunges 60/40kg 200 Double-unders 100 Pull-ups 100 burpees 100 cal row |