stinemn's treningsdagbok listevisning

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Team 2

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.80km

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

Intervall 30 min 1.5%:
4min: 15.2
2min pause: 9.5km/t
4min: 15.3
2min pause: 9.5km/t
4min: 15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6-15.8

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

Puls:
Gjennomsnittspuls: 149
Makspuls: 185
Kalorier (kcal): 777

Pulssoner:
5: 00.04.02
4: 00.16.01
3: 00.22.06
2: 00.20.37
1: 00.01.52

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PulsSpinn

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Open 20.2
4 dumbbell thrusters 2x15kg
6 toes-to-bars
24 double-unders

= 281 reps (8 round + 4db og 5t2b)

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

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

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

Intervall 30min 1.5%
1. 2min: 15.8
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 16.0
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.1-16.2
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.2-16.3
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 152
Makspuls: 188
Kalorier (kcal): 777

Pulssoner:
5: 00.02.24
4: 00.22.53
3: 00.26.03
2: 00.10.42
1: 00.02.26

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Team 2 Lørdag 19.10

80 cal row
10 rounds, you go, I go
4 db thrusters
6 T2B
24 DU/SU

80 cal bike erg
10 rounds, you go, I go
5 DL
3 C & J
5 BOB
(Kilos: 55)

80 cal ski
10 rounds, you go, I go
5 SHSPU
4 C2B

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Team 2 Lørdag 19.10

5 runder hver på hver stasjon

10 cal row
10 burpees

8 cal ass bike
10 db snatch

10 cal skierg
10 pg2oh

8 cal ass bike
20 ghd

10 ski erg
6 burpees box obit

Beret + Stine 1t 14 min

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300

10 high box jump
burpees boxjump over
plate drag
3-6-9-12-15

4 smashball med bøy
6 cal row

kbx2 clean & jerk
kbx2 oh walking lunges
14 abmat situps

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.25km
55min: 12.25km
60min: 12.80km

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

Intervall 30 min 1.5%:
4min: 15.2
2min pause: 9.5km/t
4min: 15.3
2min pause: 9.5km/t
4min: 15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6-15.8

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

Puls:
Gjennomsnittspuls: 155
Makspuls: 185
Kalorier (kcal): 740

Pulssoner:
5: 00.07.32
4: 00.21.34
3: 00.21.51
2: 00.07.37
1: 00.00.38

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Tabata

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Team 2
80 cal skierg
100 ghd
70 cal skierg
90 boxjumo
60 cal skierg
80 db snatch
50 cal skierg
70 pushups
40 cal skierg
60 burpees over db
30 cal skierg
50 utfall bak
20 cal skierg
40 db c&j
20 cal cal skierg
20 toes to bar
20 cal skierg
20 burpees box over

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GYMWOD
MU practice

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Onsdag 
Wednesday Primer.
On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2: 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (22,5/15)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Bike

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Team 3

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Deadlift

Build to a Heay Set of 5

"Detention"
AMRAP 12:
6 Strict Handstand Push-ups 
9 Deadlifts (225/155)
30 Double Unders

Kilos: 102.5/70

10 rounds + 6 rep

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

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

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

Intervall 30min 1.5%
1. 2min: 15.8
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 15.8-16.0
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.0-16.2
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.2
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 152
Makspuls: 183
Kalorier (kcal): 737

Pulssoner:
5: 00.01.01
4: 00.19.43
3: 00.28.21
2: 00.11.38
1: 00.00.40

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Rounds 15
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Mage: 25

Håndstående

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PulsSpinn 4x4

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

Håndstående

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

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

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

Intervall 30min 1.5%
1. 2min: 15.8
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 15.8-16.0
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.0
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.0-16.2
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 157
Makspuls: 186
Kalorier (kcal): 773

Pulssoner:
5: 00.04.23
4: 00.33.11
3: 00.15.15
2: 00.08.41
1: 00.00.11