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Week 3

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Week 3

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Week 3

13 January 2019

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”

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
20 Airsquats
8/8 KB C&J 16/12 kg
10 Box step up varannat ben
3/3 Turkish Get-Ups 16/12 kg”

Onsdag marklyft. 6-8 reps start varannan minut. Fem set starta runt 70%. Interm.

50-40-30-20-10
25-20-15-10-5

Kettlebell swing 24/16kg
Burpee

TC 16

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
Fredag back squat 22×2 4-5 reps. Fem set vila 2 emellan. 21-15-9

Strikta pullups
Tunga armhävningar (tex på tå)
Ringrodd
Lätta armhävningar (tex på knä)

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”
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

 

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