Onsdage A. Warmup 8 min 10+10 Banded low to high woodchop LINK 10+10 Half Kneeling Pallof Press LINK 10 Abmat Crunches Tempo: 3030 10 Arch Ups B. AMRAP 15 5-8 Barbell Rollouts LINK 10 Floor Wipers (10 til hver side) LINK 10+10 Hanging Oblique Raises LINK 30 Sec Star Side Plank til hver side Torsdag […]
OBS: “LANG UDGAVE” er den workout, der bliver kørt på 60 minutters hold. 1. December – Tirsdag A. 6 runder for tid: 10 Wall balls 10/7 kcal Ski erg 10 Russian Swings 24/16 kg 10 TRX / Ring Rows 40 Double Unders / 80 Single Unders Timecap: 24 min. Lang udgave 8 runder med timecap […]
1. December – Tirsdag “12 days of X-mas” 1 Burpee boxjump over 2 One armed devils press 3 Weighted burpee stepups 22.5/15kg 4 Alt db snatch 22.5/15kg 5 Pullups 6 Toes 2 bar 7 Wallballs 8 Cal assault bike 9 DB. alt. reverse lunges 22.5/15kg 10 DB clean & jerks 22.5/15kg 11 Jumping squats 12 […]
