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
3 omgange af hver couplet 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
2 omgange Turkish Get Up x 3 reps each side Single-Leg Hip Thrust x 15 reps each leg Military Press x 12 reps Single Arm Row x 12 reps Single-Leg Hamstring Curls TRX x 15 reps Tabata x 2 Single Arm Swing (right) Mountain Climbers Single Arm Swing (left) Burpees
TRX 3 omgange 15 -One arm Back rows -T and Ys -Swimmers pull -Oblique Twist -Lunges -Back Extensions -Biceps curl
3 gange af 10 sit outs 10 swings 10 sit ups med 20 sek pause efter alt samme x 3
8 runder tabata af hver: – Burpees no push up – pushups – Squat – Tuck jumps