Workout of the Day

A:10min Technique practice Slamball over shoulder

B:Shuttle runs, 5 rounds

C:Leg Blaster
4 Rounds
10 squats
10 jumping squats
10 lunges
10 jumping lunges

A:For Time
40/32 calorie Row
30 Dumbbell Box Step Overs (2x 15/22,5Kg)
30/24 calorie Row
20 Dumbbell Box Step Overs (2x 15/22,5Kg)
20/16 calorie Row
10 Dumbbell Box Step Overs (2x 15/22,5Kg)
10/8 calorie Row
5 Dumbbell Box Step Overs (2x 15/22,5Kg)

A:Team of 3- waterfall style
200m row
9 S2OH 42,5/60
Rest 3 minutes

B:7 AMRAP
40/30 cal Row for each team memeber
Max OHS (30/42,5 Kg)

A:Bulgarian Split squats
5 x 6reps/side (activation/technique focus)

B:AMRAP in 11 minutes
11 Ground-to-Overheads (30/42,5Kg)
18 Single Dumbbell Box Step-Ups (15/22,5 Kg)
18 Burpees

A:Front Squats
7×3 @ 85% av 1 RM

B:20.5 Repeat
AMRAP in 7 minutes
3 Thrusters (30/45 Kg)
3 Chest-to-Bar Pull-Ups
6 Thrusters (30/45 Kg)
6 Chest-to-Bar Pull-Ups
9 Thrusters (30/45 Kg)
9 Chest-to-Bar Pull-Ups
etc

A:5 rounds
4 Hanging tuck curls
1 min Squat hold between sets

B:10 Rounds
3 Power Snatches (45/60 Kg)
15 Wall Balls

A:Build to a heavy 5rep Thruster

B:11 minutes
14 walking lunges (2xKbs)
14 Clean and Jerk (1xKb)
14 V-Ups

Dags att börja träna?

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