Måndag:
A/ Back squat
Min 0-2. 5 r
Min 2-5. 10r
Min 5-9. 15 r
Min 9- 20 r
B/ Alt emotm for 15 min
6-10 strict pull-ups
12/12 trunk rotation
1-2/1-2 half TGU
C/ 12 min team of 2
Pers 1. 200 m D-ball/ sandbag carry
Pers 2. For cal Row/ Skierg
Tisdag:
A/ emotm for 8 min
1 muscle clean
1 power clean
1 push-press
B/ e90s x 5
Squat clean + jerk
C/ 12x 1 min on 30 sec off
Double-unders
Burpee to target
Box jump over
Onsdag:
A/ 2x 20 min AMRAP 5 min rest between 80-85 % effort
6/6 seesaw light press
6 DB/ KB thrusters
14/12 cal row
6-8 u.b t2b
8 wb
4x 10 m shuttle-run
Torsdag :
A/ e90s x 5
3-4 Ohs
B/ for time:
800m Row/ 30 cal AB
15 Power Cleans (70/50 kg)
25 CTB Pullups
50 Wallballs
25 Burpee Box Jumps Over
25 TTB
15 Ohs (50/35)
800 m row/ 30 cal AB
Fredag: team Friday
1000 m run ( Both )
75 wb
50 burpees
25/20 bmu / 50/40 c2b / 70/60 pull-ups-ring row
Rest 5 min
50 deadlift 100/80
40 front squat 60/40
30 snatch 60/40
Rest 5 min
4 rft
12/10 cal AB 18/16 cal row
15 hang clean 70/45
Lördag :
A/ E2M x 5
Back squat @2121 start @60%
B/ e4m x 4
8-10 seated KB/DB press
12-15 barbell row @21X1
C/ prehab and active recovery for 15 min
10/10 KB side bent
10-20 sec flr or handstand hold
10 m strict bear crawl
6/6 KB windmill
Söndag : Hero ish sunday ”Moszer”
9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps
6 Burpees
6 Sit-Ups
6 lunges
6 Russian Kettlebell Swings 32/24
Rx : Weight west