Programmering v 37
Måndag
A/ e2mx 5
2r snatch @60-70-80-80-85%
B/ E2M x6 front squat
2r @60-70-80-85-90-90
C/ emotm x 9
c1.1/1 TGU
c2.10-12 v-ups
c3.12-15 push-ups
Tisdag
2x 15 min
A/ emotm 15 min
10-14 wb
10/8 skierg
8-12 t2b
B/ team of 2 (20 rounds) one round each
8/6 cal AB
10 hpc 45/30
5 burpee o bar
Onsdag
A/ E2M x 5
2 clean + 2 jerk @60%
2 clean + 2 jerk @70
2 clean + 2 jerk @80
2 clean + 1 jerk @85
1 clean + 1 jerk @90
B/ E2M x 4 2 clean high pull @90% 1rm clean
C/ 10 min AMRAP
5 box-jump
10 cal row
10+10 front rack carry 2x 24/16-20
Torsdag
A/emotm for 16 min
b1 30 sec isometric pull-up hold
b2. 30 sec handstand hold
b3. 20-30 sec ring L-sit
b4. rest
B/ Mikkos mini triangle 20 min
b1. row for cal
b2. AB for cal
b3. skierg for cal
b4. rest
Fredag:
A/ team of 2
10 rounds hillsprints ( one each)
25 cal row
25 hr push-ups
25 pull-ups
25 wb
75 power snatch
25 wb
25 pull-ups
25 hr push-ups
25 AB
Lördag:
E2M x 5
2 split jerk @50-60-70-80-80-80%
E2M x 4
3 strict press @80%
C/ for time
60 double-unders
30 c2b
30 burpee o box
30 c2b
60 double-unders