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
Tirsdags cardio holdet kl 17:00 holder sommer ferie indtil efter summer campen.
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…