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Uge 52 – Corona træning

Uge 52 – Corona træning

Mandag – Jonas + Mikael Nissen

Warm up – FLOW 

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Nice and easy:

One arm farmer walk 200 meter 8/12 kg kettlebell
20 burpee over kettlebell
One arm farmer walk 200 meter 8/12 kg kettlebell

WOD:
Rest 3 minutter imellem runderne:
AMRAP6: 

2 MU/2 pull ups + 2 tire dips
4 HSPU / box HSPU
8 KBS 8/12 kg

AMRAP6
5/5 KB thrusters
15 burpees to plate
20 DU/ 30 SU 

AMRAP6
6 DB GTOH 22,5/15 kg
12 air squat
6 T2B

Tirsdag – Simon Frølund

Warm up – FLOW 

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10 min ground work (empty barbell): 5 back squat, 5 good mornings, 5 SL DL, 5 HS clean, 5 snatch

 

Front squat – work to 3RM

 

EMOM 8

1: 21 box jump overs

2: 7 HS clean @70-40 / 55-30

 

EMOM 12

1: 12 OH squat @ 50-40 /36-25

2: 45s glute bridge hold

3: 12 goodmornings @ 50-40 /36-25

4: 30s L-hold/tuck sit

Onsdag – Jonas

Warm up – FLOW 

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AMRAP6:

50 DU/100 SU

5 strict T2B/K2C

5 strict pull ups

 

“Coffland”

Hang from bar 6 min (INT: 5min/scaled: 4 min)

 

If drop perform:

Rx/Int:

800m Run

30 Push Ups

 

Scaled:

400m Run

 

20 Push Ups

Juleaftensdag – Lennart

Warm up – FLOW 

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30sek on//30sek off: 2 rounds

Planke, Reverse Planke, HR PU, Sit Ups, Squats, Burpees

 

“12 Days Of Christmas” w. partner:

1 – Burpee Box Jump 60/50cm

2 – Power Clean 40/25kg

3 – S2OH 40/25kg

4 – Pull Ups/Ring Rows

5 – Wall ball thruster

6 – T2B

7 – Sit Ups

8 – Box Jump 60/50cm

9 – KBHS 24/16kg

10 – Thruster 40/25kg

11 – Power Snatch 40/25kg

12 – OHS 40/25kg

*Køres som en YGIG 

Søndag – Mikael

Warm up – FLOW 

+

21-15-9:

Air Squats + Rygbøjninger + Mountain Climbers

30 jumping jacks til start + efter 21, 15 og 9

 

FOR TIME:

800m Run – then

4 Rounds Of:

4 MU/Pull Ups + Dips

8 Strict HSPU/Kipping/Box

16 KBHS 24/16 – 20/12

Then – 800m Run – Then

3 Rounds Of:

15 Pull Ups/Ring Rows

30 Push Ups

45 Squats

Then – 800m Run

Læs videre

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Uge 53 – corona træning

Mandag – Simon + Mette Nissen Warm up – FLOW  + EMOM6: 10 Push Ups + 10 T2B/V-Ups/Sit Ups   FOR TIME – 3 Rounds

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