fbpx
';
side-area-logo

Monday

LBBS 4×3 @ 75%

Tabata glute bridges 4 min

Metcon:
3 min amrap (as far as possible)
20 wallballs
20 push ups
20 pull ups
20 KBS
20 box overs
20 deadlifts 60/40
– 1 min rest –
10 min amrap from the beginning

Tuesday

Push press x3 reps, every 2 min for 10 mins

3 x ME ring dips

Metcon:
6 rounds for time
10 burpee box jumps
6 clean&press 40/25
10 wallballs

Wednesday

Front squat 5×3 1/4 (start from 70%)

Metcon:
7 min amrap:
7 hang squat clean
7 S2OH
7 HBBS
1 min rest
7 min amrap:
7 thrusters
7 pull ups

Thursday

WOD (S):
10 pull ups
5 burpees
20 push ups
5 burpees
30 sit ups
5 burpees
40 air squats
5 burpees
50 DU
5 burpees
and back to the top

Olympic basic: Overhead squat

Friday

Deadlift, every 2:30 for 15 min:
3 x 70%, 3 x 70%, 2 x 80%, 2 x 80%, 1 x 90%, 1 x 90%

Metcon:
22 min amrap
6 thrusters 30/20
12 wallballs
6 pull ups
12 snatches (kb or db)

Saturday

 

Sunday

Open doors 13:00 – 14:30, Yin jooga 14:30 – 16:00, Olympic 2.0 16:00.

Olympic 2.0:
1) 40 mins to establish 1RM clean

2) front squat 5×4 @ 80-85% of todays 1RM clean

3) weighted planking 3x60s (heaviest possible) rest 90s

Recommend
Share
Tagged in