30 sek arbejde 15 sek pause 45 sek pause imellem runderne – kb swings – situps op og tag fat i anklerne – Wall Run – Hop over bænk – Sumo Deadlift high pull – Hindu Push Ups
Der er normal træning BJJ Basic kl 17.00 og BJJ kl 18.00 Lørdag er der også Konkurrence holdet kl 10.00 og Thai hold kl 12.00. Cardio er aflyst søndag kl 11.00
1min sjip x 4 omgange TRX Squat x 30 sek TRX 45-Dregree Row x 30 sek TRX Squat & Row Combo x 1 min Sjip x 30 sek x 2 omgange TRX Front Squat x 30 sek TRX Front Squat & Chest Press Combo x 1 min Sjip x 30 sek x 2 omgange TRX…
40-30-20-10 Thuck Jumps Sit-ups Air Squats
3 omgange KB 10 x DB swings 10 x DB squat thursters 10 x DB cleans 10 x DB press 10 x DB snatch
Alt 10 gentagelser x 4 – T + Y – Roll outs + press – Plank Press – Oblique Leg Raise – Power Pulls
3 omgange Chest Press and the Standing Roll Out. x 10 Single arm rows x 10 hver arm Body Saw with a Pike x 10 Overhead Back Extension x 10 TRX Overhead Squat x 10
6 omgangs ladders. 10 omgange: -5 Burpees. -10 frog jumps -15 Push ups. -20 Prison squats.
7 runder runder af: – 15 squats med KB 24/16 – 15 KB-swings 24/16
2 omgange KB Goblet Squat x 15 reps Two-Handed KB Swing x 30 reps KB Thruster (right) x 15 reps KB Thruster (left) x 15 reps KB Snatch (right) x 15 reps KB Snatch (left) x 15 reps 2 omgange Tabata af: Burpees (no push up) Dynamic Push Ups Sjip Mountain Climbers