Fredag 6. november

Upper Body Strength EMOM IV (AMRAP – Reps)

EMOM @ 8 min

  • 6 Eccentric Pull-Ups, 3 sec down
  • 5 x (1 Push-Ups + 2 alt Renegade Row), 22.5/15 kg

Fitness:

  • 4 Eccentric Pull-Ups, 3 sec down
  • 5 x (1 Push-Ups + 2 alt Renegade Row), 15/10 kg

Advanced:

  • 6 weighted Pull-Ups, 15 kg/ 7.5 kg
  • 5 x (1 Push-Ups + 2 alt Renegade Row), 30/20 kg
A tough Chipper (Time)

For time:

  • 10 burpee BJO, 24/20»
  • 20 Cal Row
  • 30 BJ, 24/20»
  • 30 T2B
  • 20 HSPU’s
  • 10 Manmakers, 2 x 22.5/ 2 x 15kg

TC: 14 min

Manmaker = 1 Push up, 2 alt renegade row, 1 cluster

Fitness 1:

  • 10 burpee BJO, 24/20»
  • 20 Cal Row
  • 30 BJ, 24/20»
  • 30 T2B
  • 10 HSPU’s, 6 cm increaser
  • 10 Manmakers, 2 x 22.5/ 2 x 15kg

Fitness 2:

  • 10 burpee BJO/step-overs, 24/20»
  • 20 Cal Row
  • 30 BJ/ step-ups, 24/20»
  • 30 knee raises
  • 20 HR Push-Ups
  • 10 Manmakers, 2 x 15/ 2 x 10kg