Week 3

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