300 med Dumbbells
- DB Racked Front Dumbbell Squats – 40
- DB Pull over and press – 25
- Alternating DB Floor Press – 25
- DB Renegade Rows – 30 (15 Per Side)
- DB Jumping Lunges – 20 (10 per side)
- DB One Arm Push Press (Right) – 25
- DB One Arm Push Press (Left) – 25
- DB Roman twist – 30 reps
- DB Goblet Jump Squats – 40 reps
- DB Biceps complex – 30 reps (Hvert complex = 3 reps)
- DB Devils press – 10
300
- Heavy Kettlebell Swings (36kg) – 50 reps
- Push Ups – 50 reps
- Inverted Rows – 50 reps
- Burpees – 50 reps (babyburpees)
- Abs V-Ups – 50 reps
- Dumbbell Clean and Squat – 50 reps
300
100 cal assaultbike
100 lunges
50 BB PowerClean
50 Toes2bar
f.eks. 3 runder med
33+33+16+16 (+det sidste)
eller
3 x 33+33
3 x 16+16
300 Mixed tape
- 25 Pull Ups
- 50 Deadlift 60/40kg bar
- 50 Push Ups
- 50 Box Jumps 24″ box
- 50 Floor Wipers 60/40kg bar
- 50 Kettlebell Clean and Press, 25+25 10-24kg
- 25 Pull Ups
300 med Kettlebell
- 40 KB Swing – 2 hænder
- 20 KB KB swing – Goblet squat
- 20 KB Thrusters
- 20 KB Halo – backstep lunge
- 40 KB Clean 20+20
- 40 KB Sideswing 10+10+10+10
- 40 KB OH Squat 20+20
- 40 KB Push jerk 20+20
- 20 KB Bridge press 10+10
- 20 KB Situps
Workout – Cindy med Rower
- 3 runder Cindy
derefter
- Row / Skierg 3000 meter
- E2MOM – 1 runde Cindy
Cindy:
- 5 pullups
- 10 Pushups
- 15 Airsquats
Bonus
- 5 KB swing
- 5 KB clean
- 5 KB snatch
- 5 KB thruster
x runder: først højre og så venstre
300 mashup
- 40 BB Floor Chest Press
- 25 BB Floor Windshield Wipers
- 40 BB Power Sprawls with Curl
- 25 KB swing – Goblet squat
- 25 KB Halo – backstep lunge
- 25 DB One Arm Push Press (Right)
- 25 DB One Arm Push Press (Left)
- 25 Med Ball Russian twists
- 50 Med Ball Climbers
- 20 Med ball Burpees
300 med Dumbbells
1. Racked Front Dumbbell Squats – 30
2. Alternating DB Floor Press – 50 (25 per side)
3. DB Renegade Rows – 30 (15 Per Side)
4. DB Jumping Lunges – 20 (10 per side)
5. One Arm Push Press (Right) – 25
6. One Arm Push Press (Left) – 25
7. Bent Over Staggered Rows – 30 reps (15 per leg)
8. Goblet Jump Squats – 40 reps
9. DB Swings – 50 reps
300 med Kettlebell
50 KB Swing – 2 hænder
25 KB KB swing – Goblet squat
25 KB Halo – backstep lunge
25 KB Clean venstre
25 KB Clean højre
25 KB OH Squat Venstre
25 KB OH Squat Højre
25 KB Push jerk venstre
25 KB Push jerk højre
25 KB Thrusters
25 KB Man maker
= 300
“300”
1. Floor Chest Press – 40 reps
2. Jump Squats – 30 reps
3. Cleans – 30 reps
4. Floor Windshield Wipers – 50 reps ( 25 per side)
5. Bent Over Rows – 30 reps
6. Push Press – 40 reps
7. Power Barbell Sprawls with Curl – 40 reps
8. Deadlift – 40 reps
Eller:
1. Med Ball Reverse Lunges – 50 (25 per side)
2. Med Ball Side to Side Plyo Push ups – 25 Reps
3. Med Ball Russian twists – 25 Reps
4. Med Ball Jump Squats – 50 Reps
5. Med Ball Climbers – 50 Reps
6. Med Ball RDL – 50 reps–(25 per leg)
7. Med ball Burpees – 50 Reps