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Weekly Schedule

Hey, people!
Hope you're all well! Excited for this week? Here it is!
Hope it tastes well!
/Nima

Måndag | Monday

CONDITIONING
17-minute AMRAP, of:
1 Deadlift, 140/100 kg
7 Pull-ups
17 KB Snatch, 20/12 kg
17 Box-jump Over

Tisdag | Tuesday

CONDITIONING
7 rounds for reps, of:

30 seconds Toes to Bar
30 seconds Rest
30 seconds Ring Dips
30 seconds Rest
30 seconds Bodyweight Deadlift
30 seconds Rest
30 seconds Handstand Push-ups
30 seconds Rest

Onsdag | Wednesday

STRENGTH
10-minute EMOM, of:
Odd: 3 Weighted Pull-ups
Even: 10 Hip Thrusters

E5MOM complete, 
21 Thrusters, 42.5/30 kg
21 Bar-facing Burpees
21 Lateral Jumps

x 4

Torsdag | Thursday

STRENGTH
6x4 Front Squats

CONDITIONING
12-minute AMRAP, of:
3 Wallball Shots, 9/6 kg
3 Goblet Squats, 32/34 kg
3 American KBS, 32/24 KG

Add 3 reps every round

Fredag | Monday

CONDITIONING
A.
5-minute AMRAP, of:
28 Double-Unders
14 Box-jumps

Rest 3 minutes

B. 
5-minute AMRAP, of:
16 Push Press, 30/20 kg
15 Sit-ups

Rest 3 minutes

C.
5-minute AMRAP, of:
15 Cal Row
One max rep-set of Push-ups

Rest 3 minutes

D.
5-minute AMRAP, of:
8 Cal Assault Bike
6 Cal Assault Bike only legs
4 Cal Assault Bike only arms

Rest 3 minutes

E.
21-15-9
Pull-ups
One-legged Squats

DICTIONARY
STRENGTH: The quality or state of being physically strong. 

CONDITIONING: Make (a person or animal) fit and healthy.

BARBELL: A long metal bar to which discs of varying weights are attached at each end, used for weightlifting.

PLYOMETRICS: A form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.

PRACTICE: Repeated exercise in or performance of an activity or skill so as to acquire or maintain proficiency in it.

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  • OVO Cobra • 17 juli 2017 10:04:37
    Ser ut som en tuff vecka.

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