{"id":1765,"date":"2024-08-04T22:00:00","date_gmt":"2024-08-04T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/08\/04\/1klasse-soelsted-mon-jul-8-uge-6-2\/"},"modified":"2024-08-04T22:00:00","modified_gmt":"2024-08-04T22:00:00","slug":"1klasse-soelsted-mon-jul-8-uge-6-2","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/08\/04\/1klasse-soelsted-mon-jul-8-uge-6-2\/","title":{"rendered":"1klasse &#8211; S\u00f8lsted &#8211; Mon, Jul 8, (Uge 6)"},"content":{"rendered":"<h2>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted<\/h2>\n<p><\/p>\n<h3>Warm Up (Floor Upper) (No Measure)<\/h3>\n<p>2 Rounds<br \/>\n<br \/>1 min easy + 15 sek Sprint Bike\/Row<br \/>\n<br \/>5 Cobra to Down Dog<br \/>\n<br \/>5 Scapula Psuh Ups<br \/>\n<br \/>10 Plank Toe Touch<br \/>\n<br \/>10 Reverse Plank<\/em><\/em><\/em><\/p>\n<h3>Functional Bodybuilding (Push &#038; Pull) (4 Rounds for weight)<\/h3>\n<p>Every 3 min x 4 Sets<br \/>\n<br \/>10-14 Incline Alternating DB Bench Press @20X0<br \/>\n<br \/>10-14 Incline KB Row @21X1 (udskift med Ring Row hvis der ikke er b\u00e6nke nok)<\/em><\/em><\/em><\/p>\n<h3>Functional Bodybuilding (Hinge) (3 Rounds for weight)<\/h3>\n<p>Every 4 min x 3 Sets<br \/>\n<br \/>10-12 Gliding Hamstring Curl<br \/>\n<br \/>10-12 KB RDL<br \/>\n<br \/>10-15ea Single Leg Calf Raise<\/em><\/em><\/em><\/p>\n<h3>Conditioning (Time)<\/h3>\n<p>You Go I Go<\/p>\n<p>24-20-16-12-8<br \/>\n<br \/>Alternating DB Thruster<br \/>\n<br \/>DB Farmer Lunge<br \/>\n<br \/>Cal Row (or 18-15-12-9-6 cal Air Bike)<\/em><\/em><\/em><\/p>\n<h3>SWEAT! (No Measure)<\/h3>\n<p>Every 7 min x 6 sets<\/p>\n<p>1:<br \/>\n<br \/>1-2-3-4-5<br \/>\n<br \/>Wall Walks or Inc Worms<br \/>\n<br \/>2-4-6-8-10<br \/>\n<br \/>Alt DB Snatch<\/p>\n<p>2:<br \/>\n<br \/>400m Run<br \/>\n<br \/>400m Row<br \/>\n<br \/>100 SU<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted Warm Up (Floor Upper) (No Measure) 2 Rounds 1 min easy + 15 sek Sprint Bike\/Row 5 Cobra to Down Dog 5 Scapula Psuh Ups 10 Plank Toe Touch 10 Reverse Plank Functional Bodybuilding (Push &#038; Pull) (4 Rounds for weight) Every 3 min x 4 Sets 10-14 Incline [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1765","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1765","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/comments?post=1765"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1765\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1765"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1765"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1765"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}