Måndag:
A/within 12 min est 5 rm back squat
B/ e2mx5
5 bs @90% of A
C/ 2 min on 2 min off x 5 @85%
7 cal AB/10 cal row
rt AMRAP: burpees
Tisdag:
A/ emotm x 10
2-3 strict press
B/ emotm x 10
6 tng push-press
C/ 12 min AMRAP
5 squat clean thrusters K/T 3 hang clean + press
30 DU
15 wb
Onsdag:
A/ for 24 min @60% effort
a1. 2 min row
a2. 2 min skierg/ shuttle run
a3. 2 min AB
B/emotm x15 60-70% effort
b1. 6-10 burpees
b2. 10m x2 farmers carry
b3. 6-10 box jump
b4. 10mx 2 walking lunges
Torsdag:
A/ E2M x 12
a1. 6-9 strict c2b @31X1
a2. 6-9 ring dips@42X1
a3. 6-8 strict t2b
B/ 15 min AMRAP with quality
12-16 hs shoulder taps or 5-7 m hs walk
6 hang power snatch k/T 4 Ohs slow and controlled
12 push-ups K/T 8 push-ups
C/ 3 x 10-12 KB/DB side to side bent
Fredag team
4 rounds ( one round each )
15 cal row
12 burpee o bar
9 clean & jerk 60/40 K/T hang clean + press
5 min rest
4 rounds for time
200 m run
5 front squat 70/50 K/T goblet squat
1 legless rope climb or 20 m bearcrawl
5 min rest
2 rounds
20 synk Ohs 50/35 K/T 5 synk Ohs for quality
30 cal AB 30 cal AB
40 synk t2b or synk v-ups 40 synk v-ups
Lördag:
A/E2M x 4 Deadlift K/T deadlift 5x 4r for quality
@60-65-70-70%
B/ E2M x 12
b1. 10-12 goodmorning
b2. 1-2 hö/vä TGU
b3. 12-15 banded pull through
Söndag:
A/ for time
40 burpee o box
30 pull-ups K/T jumping pull-ups
20 lunges KB front hold
rest 10 min
3 rft
15 cleans 50/35 K/T 5 hang cleans
45 DU 45 DU
20m round bear crawl