Category Archives for "Træning"

Croodeo tirsdag træning Uge 3

Croodeo – Croodeo Training

Warm-up

GMB Animal (No Measure)

3 runder

5 Crab walk to squat

30 sek Squat bund rock frem og tilbage

2 sider hare hop med øre

30 sek hofte åbner frø

Styrke

4 runder i alt

3×10 55% front squat

1x 5 Quadzilla Complex

45 sek max db steps ups 53cm

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5x Quadzilla Complex =

5x Lunges med Dumbbells, hver ben (10x total)

5x Jumping Lunges med Dumbbells, hver ben (10x total)

5x Jumping Lunges uden vægt, hver ben (10x total)

10x Squat Jumps

Front Squat (3x 10)

GenFit

Metcon (AMRAP – Rounds and Reps)

7x 60 sek med 30 sek pause mellem

12 Kettllbell taters

6 burp box jump over

Croodeo Træning Deadlift

Croodeo – Croodeo Training

Warm-up

EOCR3 deadlift warm (No Measure)

3 min cardio

3 ruder

12 Kettlebell single RDL

8 swing

4 T2B eller 8 v ups

Styrke

3x 10 55%

40 sek russian triangle 5 kg

6x rør hop rør

Deadlift (3×10 55%)

Metcon

Metcon (AMRAP – Rounds and Reps)

6x 90 sek med 60 sek pause mellem

11 Kettlebell deadlift

16 jumping lunge

21 v ups

Mandag 26 okt Wod HARBOER HELL wod 2

Aftens wod

HELL WOD 2
Amrap 7 min.
8 T2B
6 Kettlebell swings (32/20 kg)
4 pallet jump burpees (5 pallet / 60cm / 23.6″ high)

T2B: Both feet must touch the pull-up rack at the same time. What part of the feet touching has no importance.
At the bottom position heels must pass through a vertical line from the bar at each repetition.
Kettlebell swings: At the top of the swing the kettlebell must be fully inverted, bell over the handle, centered over the feet with the hips and knees fully extended and the arms straight. At the bottom of the swing, the kettlebell must pass the heels.
Pallet jump burpees: box jump burpees starts with the push up. Chest and thighs must touch the ground at the bottom position, then a two foot take off, landing on top of the pallets, showing full hip and knee extention. The athlete can either jump off or step off the box.

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