Mandag 8. september Filthy fifty: 50 box jumps 50 pullups 50 KB swings @ 20kg 50 walking lunges 50 knees to elbow 50 push press @ 20kg 50 back extensions 50 wall balls @ 20lbs 50 burpees 50 double unders 25.47 min (ff)
Tirsdag 9. september 12 stk 30/30 sek intervaller @ 18-18.5 km/t, 2% stigning (ff)
A1) 5 x 5 knebøy @ 90kg B1) 3 x 8+8 utfall bakover fra step @ 65kg C1) 2 x 15+10 hofteløft @ 90kg D1) 2 x 15 frontbøy @ 60kg
Onsdag 10. september 10 shoulder to overhead @ 40kg 20 front squat @ 40kg 30 air squat 40 hand release push-ups 50 squat-cleans @ 40kg 100 DU’s (ff)
1500 m skierg 150 wallballs @ 20lbs
21-18-15-12-9-6-3 repetisjoner av rowing kcal & KB swing @ 24kg
Torsdag 11. september Hvert 3. minutt, i 30 minutt, annenhver runde av: 250 m skierg 5 frontbøy @ 45kg 10 bar-burpees & 250 m ro 5 ground to overhead @ 45kg 10 box-over-burpees
Fredag 12. september 30 min amrap: 50 m (2×25 m) svømming 7 stk deck squat m/press @ 12kg (ff)
Lørdag 13. september Treningsfri
Søndag 14. september 5 minutter max meter på skiergen
20 Kettlebell Snatches @ 16kg 10 Double Kettlebell Thrusters @ 2 x 16kg 18 Kettlebell Snatches @ 16kg 9 Double Kettlebell Thrusters @ 2 x 16kg 16 Kettlebell Snatches @ 16kg 8 Double Kettlebell Thrusters @ 2 x 16kg 14 Kettlebell Snatches @ 16kg 7 Double Kettlebell Thrusters @ 2 x 16kg 12 Kettlebell Snatches @ 16kg 6 Double Kettlebell Thrusters @ 2 x 16kg 10 Kettlebell Snatches @ 16kg 5 Double Kettlebell Thrusters @ 2 x 16kg 8 Kettlebell Snatches @ 16kg 4 Double Kettlebell Thrusters @ 2 x 16kg 6 Kettlebell Snatches @ 16kg 3 Double Kettlebell Thrusters @ 2 x 16kg 4 Kettlebell Snatches @ 16kg 2 Double Kettlebell Thrusters @ 2 x 16kg 2 Kettlebell Snatches @ 16kg 1 Double Kettlebell Thrusters @ 2 x 16kg
10 minutter max meter på romaskin (ff)
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