4 omgange – TRX Standing Crunch x 10 – TRX Crunch x 10 – KB Swings x 10 – KB Press x 10 (5 x 5) – Hindue Pushup x 10 – 50 Sjip
4 omgange -Squat Rows x 15 -T & Y x 15 -Oblique Twist x 15 -Overhead Squat x 15 -Swimmers Pull x 15 -Roll out på knæ x 15
Hvor var Frank: 3 omgange – KB Swings x 15 hver arm – TRX Atomic Pushups x 15 – KB SDH x 15 – TRX Power Pulls x 15 hver arm – KB Cleans x 15 hver arm
Ladders x 6 KB Thursters and suicide run 10-10-10-10-10
5 gange Double KB Front Squat x 10 reps Double KB Swing x 10 reps Single Arm KB Snatch (right and left) x 5 reps Burpees x 10 reps
Al træning er aflyst på søndag pga Junior BJJ Liga. Det gælder både børne BJJ og Cardio
Alt 10 gentagelser x 5 – Lunges – Squat – Power Pulls – Swinners Pull – Oblique Leg Raise – Back Extensions
Rostock: 3 omgange 21-15-9 burpees, hands to feet, Swings Goblet squat
4 omgange 40 sek arbejde 15 sek pause 1 min pause imellem runderne – kb swings – Situps Knee grabs – Wall Run – Hop over bænk – KB Squats – Hindu Push Ups
3 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows Tabata Madness 2 runder 20/10 sek Jump Rope (high knees) Plank Climber (Static hold in the rest periods) Squat Jumps (Static hold in rest periods) Sit ups