måndag:A/ E2M x 6
front squat + jerk (press for kids/teen)
55-65-75-80-85-90%
B/ emotm for 5 min
1-2 push-press
C/ alt emotm for 12 min
c1. 5/5 each round half kneeling shoulder plate rotation
c2. 10 hamstring curls in ring
tisdag:
A/12 min AMRAP
150 wb
90 DU
30 MU or strict pull-ups
rest 4 min
12 min AMRAP
500 m row or 1,2 AB
25 KBS 32/24 ( rkbs for kids/teen)
Onsdag:
A/ E2M x 6
2 Ohs (5 light back squat for kids/teen)
B/ 3 sets of
6/6 bulgarian split squat @2011
ran
8 squat jumps @25% 1 rm ( 8 perfect box jump kids/teen)
ran
Torsdag:
A/alt e90s x 24 (4 of each)
1. 12-18 kipp pull-ups
2. 15-17/13-15 cal row
3. 5-9 2kb burpee o box 40-50cm
4. 12-19 hang p clean 45/35 ( 5-6 perfect hpc K/T 5-10kg)
5. 15-20 KB thrusters
Fredag: team of 2
6 rft ( 1 round each)
2 ropeclimb ( 12/12 one arm ring row)
6 power clean 80/55 ( 2 perfect hpc K/T)
12 hr push-ups
rest 5 min
3 rft
400 m run
2×10 one arm KB oh WL 24/16 ( oh with plate lunges K/T)
rest min
2 rft
20 deadlift 70/50 ( dl with KB K/T)
20 cal row
15 fsq ( goblet squat K/T)
15 sto ( push-ups K/T)
Lördag:
A/ alt emotm 12 min
a1. 6-8 ring dips ( 6-8 diamond push-ups K/T)
a2. 6-10 strict hspu ( wall plank Amsap K/T )
B/ 3 rft
10 goodmorning @2111
rest 60 sec
Heavy farmers walk 60 sec
rest 60 sec
6-8 seated KB press @2011
if time is available
C/ 12 min AMRAP
10 cal AB/ 14 cal row
8 t2b
8 Ohs or thrusters 50/35 ( 4 perfect thrusters K/T 5-10 kg)
Söndag:
A/ E2M x 6
2 pos clean ( 2 sec pause midchin + 2 sec pause midthigh)
( 2 hang clean K/T )
B/ 10 min built up a heavy back squat ( 5×5 r back squat K/T)
C/ Back sqaut
4 x 3 @3211 rest 2-3 min between
D/ AMRAP 6 min no stress!
8-10 banded external rotation
6/6 weighted AB-mat sit-ups