6 x ladders 11 runder af: – 11 KB Swings @ 24/16 – 11 Frog Jumps
5 runder på tid af: – 21 Thrusters – 21 KB swings
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
Mandags Cardio: 3 omgange Couplet 1 Goblet Squat x 10 reps Snatch (left then right) x 5 reps Couplet 2 Pull Up x max reps Burpees x 10 reps Couplet 3 Two-Handed KB Swing (20kg) x 30 RKC Plank x max time
2 omgange Goblet Squats x 30 reps (24kg) Two-Handed Swing x 30 reps (24kg) Burpees x 30 reps Cleans x 30 reps (total) Dynamic Squats x 30 reps
Coregasmen i NordVest TRX 10 på hver x 3 Chest press low One arm rows Lunges Pendulum Plank Press
2 omgange Goblet Squats x 30 reps (24kg) Two-Handed Swing x 30 reps (24kg) Burpees x 30 reps TRX Single Leg Hip Thrusts x 30 reps (EACH LEG) Renegade Rows x 30 reps (total) (2×16kg) Dynamic Squats x 30 reps
5 runder på tid af: – 20 Push ups – 30 Burpees – 40 Situps – 50 Squats