Dagens program til din træning
2 min Assault bike
10 x Cossack squat
5 x Walkouts
10 x 1,5 squat
5 x Deadlift
5 x Hang power clean
5 x Front squat
5 x Squat cleans
A) Clean Complex
E2MOM 12
2 x Power Clean + 1 x Squat Clean
b) Back squat
E2MOM 12
5 x Back Squat
Comment: Use 70-75% of your 1RM Back Squat.
c) Double unders + Single Crossovers
EMOM 6
1: 30-40 Double unders
2: 30-40 Single crossovers
2 Rounds for time
30 Single Unders
5 Burpee to target
30 Double Unders
5 Burpee to target
30 Single Crossovers
5 Burpee to target
Comment: Set a target number of calories and complete that number of calories each minute.
c) WOD
AMRAP 12 | 2-4-6-8-10…
Double DB Hang clean@2x10/15 Intermediate: @2x12,5/17,5
Double DB Push press
Double DB Front Squats
Cal Echo Bike
Comment: Do some warm up and then build up in weight over the first 3 sets and use the same weight for 3 sets.