Programmering v 10

Vecka 10 

Måndag: 

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 

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: 

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 

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: 

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 

For time: 

Row 1000 m 

75 KBS 

50 WB 

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: 

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 

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. 

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