Ladders x 6 Swings Ladder Partner øvelse 10-20-30-30-20-10 Tababta x 2 Air Squats Mountain Climbers Push Ups Knee Grabs
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
To set på hver af 45 sek/15 pause Two-handed Kettlebell Swing Kettlebell Front Squat Kettlebell Snatch (right) Kettlebell Snatch (left) Kettlebell Alternating Swing Kettlebell Reverse Lunge (right) Kettlebell Reverse Lunge (left) Kettlebell High Rotation
Rostock: 3 omgange 21-15-9 burpees, hands to feet, Swings Goblet squat
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
Dagens Cardio: 4 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows
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 Rope (High…
På grund af manglende tilslutning, så stopper onsdags cardio holdet kl 7.00. Så der er ikke træning i morgen kl 7.00.
20 min af 21 Alt Switches 13 quad sprawl 8 Worms 5 Deck Squats
Max antal dips på 3 min. 1. Chris med 113 2. Marc 75 3. Shimon 73