Vecka 10
Måndag:
A
Four sets of:
Pullups x 6-8 reps
Rest 45 sec
KB press x 10-12 reps
Rest 45 sec
Partnered leg tosses x 12-15 reps
Rest 45 sec
B
Three sets for max reps/cal:
60 sec row for cal
30 sec rest
60 sec KBS
30 sec rest
60 sec renegade rows
30 sec rest
Tisdag:
In teams of 2, complete as many rounds and reps ass possible in 30 min of:
400 m row
30 boxjumps
30 wallballs
Team-members Will alternate tasks, with only one member working at a time.
Onsdag:
A
Five sets of:
Unsupported seated strict press x 3-4 reps
Rest 60 sec
Alternating pistols x 12-16 reps (add weight if possible)
Rest 60 sec
B
AMRAP 12 min
5 strict hspu or L-seated KB press
10 t2b
15 ringdips or pushups
30 DU or lateral jumps over paralettes
Torsdag:
A
EMOM 18 min
1. Front squat x 6 reps (add weight if you make all 6 reps)
2. Supinated grip pullups x 6 reps (add weight if you make all 6 reps)
3. 6 burpees + 100 m row
B
For time:
Row 1000 m
75 KBS
50 wb
C
EMOM 6 min
1. Supine ring rows x 8 reps
2. Bottom´s up KB carry x 25 yards each arm
Fredag:
Skills: Ring MU / bar MU
For time:
You go – I go:
20 c2b
10 strict presses 50/35
20 Ohs
30 pushpress
40 front squat
50 clean
60 backsquats
If you drop the barbell both teammembers must do 100 m row each.
Buy out: 3 MU bar or ring / 4 strict c2b / 6 strict vertical chin pullups
Lördag:
A
Every 2 min for 18 min:
Min 1-2, 7-8 & 13-14: 3 rolls to candlestick + 6-8 ring or stationary dips
Min 3-4, 9-10 & 16-16: 45-60 sec nose to wall handstand hold
Min 5-6, 11-12 & 17-18: 45-60 sec Hollow rocks or hold
B
Every 5 minute for 25 min (5 sets) complete as many reps as possible in 3 minutes of:
400 m row
KB manmakers (pushup, row left, row right, powerclean + pushpress)
Rest 2 min and repeat when clock strikes the next 5 min interval for a total of 5 sets.