Mandag 23. september 10 stk 30/30 sek intervaller @ 18km/t (ff)
“Elizabeth” 21-15-9 reps av powerclean & ring dips
Tirsdag 24. september A1) OHS: 8/50kg- 8/55kg- 6/55kg- 10/55kg A2) Strikte toes-to-bar: 12- 10- 10- 10 B1) Eleverte bulgarske splitt: 8+8/2x25kg- 8+8/2x25kg- 8+8/2x25kg- 8+8/2x25kg B2) TRX knee tuck: 10- 10- 10- 10 C1) Negative glute ham raise: 8- 8- 8- 8 C2) Glute ham raise sit up m/ball: 10- 10- 10- 10
Onsdag 25. september 5 runder (med start hvert 5. minutt) av: 500 m ro 50 double unders 15 burpees
Torsdag 26. september Treningsfri
Fredag 27. september Clean: 3/50kg- 3/60kg- 3/65kg- 2/70kg- 1/70kg- 2/70kg- 2/70kg- 1/70kg
“Bring Sally Up” aka 4 min av knebøy galskap @ 45kg (ff)
Lørdag 28. september Treningsfri
Søndag 29. september 3 runder av: 20 utfall bakover @ 55kg 10 push press @ 45 kg 20 knebøy @ 65kg 10 chins (ff)
