Warmup
- Air squat 3 s. ned 1s op
- Good morning 3s ned 1s op
- 3 x museskridt ud i Supermand pu
- Stræk med v over h på knæ
- Spring op og ram muren 4 x v og 4 x h
Warmup complex:
- 7 x deadlift
- 7 x power clean
- 7 x træk til navlen
Workout – partner workout, team på 2
AMRAP 12
- 5 Curtis P’s 40/30
- 10 box jumps
- 200m løb
Der laves én øvelse eller også en hel runde og så skifter man.
1 Curtis P = 1 HANG squat clean + lunge right leg + lunge left leg + 1 S2OH
Workout – Bear Complex
It’s a barbell complex that consists of 5 rounds of 7 sets of the following sequence. 1 set:
- Power Clean
- Front Squat
- Push-Press
- Back Squat
- Push-Press
You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.
Workout – tabata 2 runder 20/10
- TRX “roll-out”
- Dækflip
- Plyo Pushup
- Chin-ups
- Sandbag over shoulder
- DB overhead squat
- Rope toetouch
- DB box step-up
2 min pause mellem runder