40/15 sek x 5 – Battling Ropes – Medball kast på væg – Løb med bælte – Sandsæk kast – Sjippe
6 x ladders 11 runder af: – 11 KB Swings @ 24/16 – 11 Frog Jumps
5 runder på tid af: – 21 Thrusters – 21 KB swings
5 omgange: 10 – Thursters Suicide Run Christian Sølling 1 0:32, 2 1:08, 3 1:49, 4 2:30, 5 3:22 Frank Liu 1 0:33, 2 1:19, 3 1:49, 4 3:14, 5 4:16 Søren 1 0:36, 2 1:26, 3 2:24, 4 3:19, 5 4:07 Sebastian 1 0:38, 2 1:21, 3 3:05, 4 4:13, 5 5:42
40 sek 4 omgange TRX – Atomic Pushups – Hipups – Rows KB – Front Squat – Swings – High pulls Uden udstyr – Kast med Medball – Getups med Medball – Mountain climbers
Complete as many rounds of the following 4 exercises in 15 minutes: Goblet Squats x 10 reps Burpees x 10 reps Two-Handed KB Swing x 20 reps Bent Over Row (double or alternating) x 10 reps for each arm
4 omgange TRX Suspended Crunch x 15 TRX Hip Press x 15 TRX Suspended V-Sit x 15 TRX Push Ups Hand claps x 15 TRX Triceps Press x 15 TRX Dips x 15
4 rounds of TRX: KB: 10x press 10x swings 10x power pulls 10x high pulls 10x squats 10x squats 10x hamstring 10x halos 10x roll out 10x cleans 10x oblique twist 10x clean press
5 omgange af: partner øvelser Renegade rows x 6 reps double Swings x 5 reps double snatch x 5 reps double clean & press x 5 reps double squat x 5 reps pull ups x 4 reps Jumps ropes
Tirsdags Cardio: Dagens Cardio: Back From Hong Kong Ladders x 6 omgange SET 1 TRX Pull Ups – 30 Close Grip Push Ups – 30 SET 2 TRX Pull Ups – 30 Close Grip Push Ups – 30 SET 3 TRX Pull Ups – 30 Close Grip Push Ups – 30 Tabata x 2 Jump…