stinemn's treningsdagbok listevisning

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.45km
55min: 12.45km
60min: 13.0km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6
2min pause: 9.5km/t
4min: 15.7-15.8
2min pause: 9.5km/t
4min: 15.8-16.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 148
Makspuls: 182
Kalorier (kcal): 716

Pulssoner:
5: 00.01.54
4: 00.17.14
3: 00.21.07
2: 00.19.49
1: 00.00.41

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Tabata

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300

9 min - 100 rep på hver stasjon
Avsluttes med 300 rep mage

8 plate push
8 devil press
9 kb swing to squat

20 burpees box jump over
5 lengder walking lunges *
*15 sek wallsit ved vegg

10 pushups på kb
10 alt. push press

Mage x 300

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Dagens økt 28.11.2019

AMRAP 30, Partner WOD
30 wallball shots 20/14
20 cleans 50/30
10 bar facing burpees
30 cal row
20 box jump over 24/20
10 pullups

+ handstandwalk

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Rounds 10
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

Håndstående

+ mage

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Roman Hiit 10 stasjoner 45/15

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GymWod

Handstand Hold: 1 min 21 sek

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.30km
55min: 14.30km
60min: 14.85km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.3
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.4
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.5
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.6-16.8
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 152
Makspuls: 187
Kalorier (kcal): 738

Pulssoner:
5: 00.01.22
4: 00.20.53
3: 00.25.14
2: 00.13.30
1: 00.00.11

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Team 2

+

5 rounds
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

Håndstående

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Tirsdag
"Sea Horse"
3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
30x10 Meter Shuttle Run
20 Burpees

Timecap: 40 min

Time: 26:16

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.85km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6
2min pause: 9.5km/t
4min: 15.7-15.8
2min pause: 9.5km/t
4min: 15.8-16.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 151
Makspuls: 184
Kalorier (kcal): 725

Pulssoner:
5: 00.04.12
4: 00.15.24
3: 00.22.34
2: 00.17.41
1: 00.00.21

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Tabata

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Mandag
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

"Randy Savage"
AMRAP 12:
3 Rounds of ""Macho Man"" (135/95)
15 Toes to Bar

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

Kilos: 60/42,5

1: 60kg
2: 3 + 28 RX

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PulsSpinn 4x4

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CrossFit
Combat Kristiansund
Team 3

Økt 1

Økt 2

Økt 3

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Rounds 10
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

Håndstående

+ mage

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.30km
55min: 14.30km
60min: 14.85km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.2-16.3
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.4
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.5
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.6
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 158
Makspuls: 187
Kalorier (kcal): 778

Pulssoner:
5: 00.05.22
4: 00.32.58
3: 00.16.10
2: 00.06.05
1: 00.00.33

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GymWod

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Onsdag
1.Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

2."Step Aerobics"
3 Rounds For Time:
30 Slamballs
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20
Dumbbell: 22.5/15

1: 97kg
2: 08.39

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.85km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.3
2min pause: 9.5km/t
4min: 15.4-15.5
2min pause: 9.5km/t
4min: 15.5-15.6
2min pause: 9.5km/t
4min: 15.7-15.8
2min pause: 9.5km/t
4min: 15.8-16.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 151
Makspuls: 184
Kalorier (kcal): 725

Pulssoner:
5: 00.04.12
4: 00.15.24
3: 00.22.34
2: 00.17.41
1: 00.00.21