Måndag:
A/ 12×2 min on 30 sec off 70-75@effort
a1. shuttlerun
a2. box-jump
a3. 3/3 half TGU rt: row
a4. 15-20 abmat sit-ups rt: double unders
a5. Banded goodmornings 12-15 rt: skierg
a6. 6/6 bottom-up KB press rt: burpees
Tisdag:
A/ 3x 7 min AMRAP rest 2 min between
a1. 500 m row
30 pistols / 60 wb
rt: hang power clean 50/35
a2. 15-12-9-7
pull-ups
ring push-ups
rt: max cal AB
a3: 7 KBS
7 burpee box jump
onsdag:
A/ 5x 3-5r Ohs from rack 1-2 min rest between
B/Nate or scaled Nate 20 min AMRAP
2 rmu 4 hspu 8 KBS 32/24
scaled: 2 strict pull-ups/c2b 4 push-ups 8 KBS
Torsdag:
A/ 5x every 6 min
20-24 wb
12 deadlift
9 hang power clean
6 push-jerk
and 3 front squat + –
Fredag: friday fun
for time:
2000 m row
20 squat clean 70/45
20 push-press
20 strict pull-ups
4.8 AB distance
15 squat clean
15 push-press
15 strict pull-ups
2000 m row/ 4.8 distance AB
10 squat cleans
10 push-press
10 strict pull-ups
Lördag:
A/ e90s x 24 alt strenghtening exercises
a1. 6-8 strict t2b or 4-6 russian leg lift
a2. 10-12 goodmornings @21X1
a3. 6/6 controlled double KB windmill
a4. 6-8/6-8 bulgarian split squat @21X1