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Uge 53 – corona træning

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 of:

400m Run

30 Barbell strict press

20 T2B/K2C

10 Pistols/W. Post

 

STYRKE – PRESSES:

5min to build to 2RM Strict Press from ground

then

5min to build to 2RM Push Press from ground

then

5min to build to 2RM Push Jerk from ground

then

SCORE IS COMBINED WEIGHT

Tirsdag – Simon Frølund

Warm up – FLOW 

+

W. STICK – 3 ROUNDS:

10 Dislocates

10 OHS

10 OH Jumping Lunges

 

OPEN 16.3 – AMRAP7:

10 Power Snatches 30 – 15kg

3 MU/C2B/Pull Ups

Rest 3

AMRAP4:

7 Thrusters 30 – 15kg

7 Bar Facing Burpees

 

SNATCH COMPLEX:

5 sets to find Heavy:

1 Snatch Pull (Focus on hip contact)

1 Squat/Power Snatch

 

2 OHS

Onsdag – Christian Hummelshøj

Warm up – FLOW 

Run around the yellow building (300m)

3 rounds of:

10 s. pull up + 10 HR push up + 10 jump squat

… in to: Run around the yellow building (300m)

 

3 rounds FT:

10 “Curtis P” 60/45 – 50/35 – 40/25

100 DU/200 SU*

 

Curtis P:

 

1 power clean + 1 lunge (right leg) + 1 lunge (left leg) + 1 push press

Nytårsaftensdag – Lennart

Warm up – FLOW 

+

Barbell yoga – AMRAP 6:

6 stiff leg DL + 6 front squat + 3 strict press + 3 push press

 

YGIG for time:

1. back squat

2. strict press

3. back squat

4. strict press

27. back squat

28. strict press

29. back squat

30. strict press

31. back squat

 

BS = 60/45 – 50/35 – 40/25

SP = 50/35 – 40/25 – 30/15

Køres som en “you go I go” så jeg laver 1 back squat, så gør du. Så kører jeg 2 strict press, så kører du 2 osv. 

Søndag – Mikael

Warm up – FLOW 

+

5 reps of each movement to each athlete as a warm up.

 

AMRAP 30 w. partner:

(12 burpee buy-in per athlete pr. round)

10 D-ball deadlift

20 D-ball power clean

25 D-ball front squat

30 D-ball thruster

30 D-ball STOH

 

D-ball = 30/20 – 20/15

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