Mandag 25. november 1 time jogg m/Marie (ff)
Tirsdag 26. november 10 stk shuttleruns (30/60 sek) m/Marie (ff)
Onsdag 27. november A1) Knebøy: 8/80kg- 8/85kg- 8/80kg- 8/80kg A2) Chins: 3/15kg- 3/15kg- 3/15kg- 3/15kg B1) Bulgarsk splittbøy: 6+6/60kg- 6+6/60kg- 8+8/60kg B2) Chins: 3/15kg- 3/15kg- 3/15kg C1) Hofteløft: 10+10/90kg- 10+10/90kg- 10+10/90kg C2) Chins: 3/15kg- 3/15kg- 3/15kg (ff)
Torsdag 28. november 1 time jogg m/ Marie (ff)
A1) Hang snatch: 3/30kg- 3/35kg- 3/35kg B1) High hang snatch: 5/30kg- 3/35kg- 3/35kg C1) Clean: 2/60kg- 2/65kg- 2/65kg D1) Jerk: 3/50kg- 2/60kg- 1/60kg E1) Militærpress: 8/30kg- 4/35kg- 4/35kg- 3/35kg (ff)
Fredag 29. november 10 stk tabata-intervaller (20/10 sek) @ 18km/t & 2% stigning
Lørdag 30. november 3 runder av: 20 utfall bakover @ 55 kg 10 push press @ 45 kg 20 knebøy @ 65 kg 10 chins
8 stk tabata-intervaller (20/10 sek) @ 18km/t & 2% stigning
Søndag 1. desember 11 stk 30/30 sek intervaller @ 18km/t & 2% stigning
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