Croodeo Mandags traening

Croodeo – Croodeo Training

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RomWod

Squat moblity og opvarmning (No Measure)

3 gange goblet squat hold

Ankel kettlebell hold/press

Kettlbell akilles/leg rul



2 runder

5 Kettlbell deadlift

5 single arm Kettlbell swing

5 Kettlbell front squat

Weightlifting

Back Squat (ME 5-5-3-3-1-1 reps)

Metcon

Metcon (4 Rounds for reps)

2 x Tabata squat/push up.

20 sek air squat 10 sek pause saa 20 push up

Skriv den lavste runde pr tabata. skriv 4 tal 2x squat og 2x push up

ACS 2,4

Hybrid Strenght

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Video

Dagens trænings video http://www.youtube.com/watch?v=rzTquQZud3k

Stående tricep ex https://youtu.be/yPLixXQFXgU

Kick back https://youtu.be/ZO81bExngMI

Warm-up

ACS Overkrops press (No Measure)

Først:

3-5 minutes ro, løb eller sjip

Derefter:

3 runder af overkrops fokus

10 kost pass throughs

5 pull-ups

10 push-ups

15 kettlebell swings (let)

Derefter:

5 Minutter stræk eller foam roll.

PRESS opvarmning

Opvarmnings Sets

4 x 60%

4 x 70%

4 x 75%

Styrke

Shoulder Press (EMOM 10 minutter 3 reps @ 50%)

Metcon

ACCELERATE 4D 2,4 (Time)

5 Runder på tid eller 15 minutter

12Tricep Kickback, 12 reps hver arm

50 sprallemand

20 stående Tricep Extension

20 Russian Twists

Metcon (No Measure)

8 x 30:30 sprint

sprint 30 sek pause eller gå 30 sek gentag 8 gange

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