måndag: v.16
A/ e90s x 12
3 r power clean ahafa
B/ 2 x 6 min AMRAP rest 4 min between
b1. 8 tng 35/25
10/9 cal AB
b2. 8 heavy wb or wb to high target
10/9 cal for row
Tisdag:
A/ alt emotm x 42
1. 9/7 cal AB
2. 8-10 t2b
3. 2 x 15 m shuttle-runs
4. 14 weighted abmat sit-ups
5. 10/9 cal skierg
6. 6/6 windmill
7. 9-15 sprawls
Onsdag:
A/ e2,30 x 4
6-8 Hbbs @2020 start 65% 1 rm
B/ b1. alt E2M x 4 8-10 bench press
b2. alt E2M x 4 10-12 seesaw press
C/ 5 set 1 min rest between set
30 sec hollow
10 hollow rocks
10 v-ups
Torsdag:
A/ e90s x 6
3-5 Ohs
B/ 15-12-9
KB thrusters
row for cal
rest 5 min
C/ 15-12-9
DB power cleans 22,5/15
burpees to target
Fredag:
5 rft
10 front squat 70/50
10 burpee pull-ups
200m D-ball/sandbag carry ( both athletes walk, one carry )
buy out:
20 t2b 40 DU
40 t2b 60 DU
60 t2b 80 DU
Lördag:
A/ 20 min strengt circuit
5 KB/DB manmaker
5-20 sec L-sit hold in rings or boxes
5/5 KB push press
8/8 dynamic sideplank
4-6 BL broad jumps
B/ sandbag heaven 6 min AMRAP
5 squats + 15 m carry
Söndag: Hero ish sunday
100 rkbs 24/16
100 sit-ups
100 air squats
100 push-ups