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

A.
Warmup 8 min
10+10 Oak Tree Stepouts LINK
20 Bicycle Situps
10 Arch Ups
5 Walkouts med 2 sec hold

B.
AMRAP 15
20 kettlebell dead bug LINK
10 L-sit Kicks LINK
10-15 Rower Hamstring Curls LINK
4 Double Turkish Getups LINK


Søndag

A.
Warmup 8 min
15+15 sec Quadruped Single Arm Plank LINK
10+10 Dumbell Star Plank Rotations LINK
8+8 TRX Half Kneeling Roll Outs LINK

B.
AMRAP 15
10 TRX Runners LINK
10 TRX Hinges LINK
10 TRX Mountain Climbers LINK 
10 Dual DB Leg Raises LINK
10+10 Tall Kneeling Kettlebell Windmills (Bottom op hvis du kan) LINK

Onsdag

A.

12 minutter for kvalitet

12 Kettlebell Turkish Situps (en eller to kettlebells) https://www.youtube.com/watch?v=RttCwCerCiM

6 Hanging Leg raises (strakte ben)

10 L-sit kicks https://www.youtube.com/watch?v=k3k06unD0t0

10 Arch Ups https://www.youtube.com/watch?v=dMirQ7T3adU

20m One armed farmer walk AHAP

 

B.

6 min Tabata:

Skift imellem:

Flutter Kicks

Atomic Situps eller abmat situps

Arch hold

Torsdag

 

A.

AMRAP 14

10 Clock Pres https://www.youtube.com/watch?v=UwXltuZtTsM

20 TRX Hip Abductions https://www.youtube.com/watch?v=q0lDUjCr_Lc

30 sec ab mat crunches https://www.youtube.com/watch?v=EeHZyCkUaCU

 

Tabata

Man skifter imellem de to øvelser hele tiden. 20 sek på, 10 sek pause. Man skal igennem alle øvelser 8 gange. Det er 8 minutter total.

1. Plank Pres https://www.youtube.com/watch?v=FshboQysHBg

2. Mountain ClimbersTabata https://www.youtube.com/watch?v=V8DkI2AmyGc

 

Søndag

A.

AMRAP 12

10 Bodysaw https://www.youtube.com/watch?v=bs2Gu6ZY8vM

10/side Bulgarian Split Squat https://www.youtube.com/watch?v=BnLkbAGE4b4

20 sec. Star Side Plank

10 Turkish situps med enten KBs eller DBs https://www.youtube.com/watch?v=RttCwCerCiM

 

3 Runder

45 sekunders arbejde/15 sekunders pause

1. Y Deltoid Fly https://www.youtube.com/watch?v=dqLTbjZAAQ8

2. TRX Overhead Squats https://www.youtube.com/watch?v=tVTMk3jV4nM

3. Hollow Body Hold / Hollow Rocks

ONSDAG

A.
Basic Core Warmup 10 min

10 bird dogs til hver side https://www.youtube.com/watch?v=dDMvch2Z9yY

20 sec star side plan til hver side https://www.youtube.com/watch?v=5oB44pBFIVE

10 oak tree stepouts til hver side https://www.youtube.com/watch?v=i4RTraXks0k

10 banded lat pulldows https://www.youtube.com/watch?v=Rsw9rNCvnZo

B.

Lower Back Stability WOD (20 minutter)
8 Barbell Goodmornings tempo: 3132
8 Hip thrusts med eller uden vægtstang med 2 sec hold i toppen (tjek video 5:31 https://www.youtube.com/watch?v=tl6xvm4-Qk0)

30-345 sec chinese plank https://www.youtube.com/watch?v=5iTRdDBfFTo

C.

Tabata core finisher

6 minutters arbejde, 20 sec på/10 sec pause, skift imellem de to øvelser

Flutter kicks https://www.youtube.com/watch?v=9FGilxCbdz8
Arch Ups https://www.youtube.com/watch?v=dMirQ7T3adU

TORSDAG

A.
Basic Core Warmup 10 min

10 bird dogs til hver side https://www.youtube.com/watch?v=dDMvch2Z9yY

20 sec star side plank til hver side https://www.youtube.com/watch?v=5oB44pBFIVE

20-30 sekunders TRX Plank https://www.youtube.com/watch?v=ZxGD_RfUfGk

10-15 Ring Body Saws https://www.youtube.com/watch?v=R8QwySflzLQ

B.

For kvalitet i 20 minutter

30 sekunders stående TRX Planke https://www.youtube.com/watch?v=Qk_evWl26OE

10 TRX Hamstring Curls https://www.youtube.com/watch?v=y1UQBdzrSPA

10 TRX Pikes https://www.youtube.com/watch?v=xk4FBzaUFE4

10 Oak Tree Stepouts https://www.youtube.com/watch?v=XB1r35BHBy0

20 Band Resisted Dead Bugs https://www.youtube.com/watch?v=nha5Hz5_SOs

10 Dumbell Side planks til hver side https://www.youtube.com/watch?v=eos77-f7Ifo

SØNDAG

A.

12 minutters arbejde for kvalitet

10+10 Banded Oak TreeStep Outs https://www.youtube.com/watch?v=r2D_WEe5SfU

10 Ring Body Saw https://www.youtube.com/watch?v=EqGVH1qHzwU

15+15 sek ring side plank https://www.youtube.com/watch?v=PQ3Vz8fp73k

Kan skaleres til almindelig sideplanke eller “star side plank”

20 kettlebell dead bug https://www.youtube.com/watch?v=pXcG0IH2Nkg

B.

Strength circle 10 min.

20+20m Farmer Walk AHAB

15 Reverse Crunches https://www.youtube.com/watch?v=Q5Z7MTblpkg

10+10 Clamshell Sideplanks https://www.youtube.com/watch?v=Jpy5PZTFVYw

30 sexc hollow body hold eller hollow rocks