Prog v 24
Måndag
A) E2M x 5 8/8 bulgarian split squat
B) E75m x 5 6-8 strict press
C) 5 rft
12 deadlift 50-70/25-45 stay focused and move well
9 hang power clean
6 sto
3 fsq
Tisdag
A) 2 x 6 min rest 4 min and then redo with and try to keep the same reps and rounds
1. 400 m run, 5 squat clean 50/35, 10 barfacing burpee
2. 15 cal row, 5/5 DB snatch 22,5/15, 10 pull-ups
Onsdag
A) E3M x 4 8-10 strict chin-ups
8-10 barbell row @21X1
B) 15 min AMRAP
100 m run
6 D-ball ground to over shoulder
6/6 KB bottom-up press
C) 3 rounds
10 alt V-ups
10 V-ups
10 hollow rock
10/10 russian twist
Torsdag
A) Snatch tecnique
B) 20 min AMRAP
400 m run
20-40 sec flr
30 m farmers carry go heavy !!!!
500 m row
20-40sec hang in rigg or rope
30 m sled drag
Fredag team
A) 2 rounds
30 cal row / 21 cal AB ( one of each)
15 thrusters 50/35
12 c2b
Rest 3 min
4 rounds
400 m run ( both)
20 k2e
10 deadlift 100/80
Rest 3 min
For time: 50 burpee box jump
Lördag
A) 5x 7 @21X1 back squat 2-3 min rest
B) 30-20-10
AB cal
wb
Box jump
Söndag
A) Hero Sunday ”Zachary Tellier”
10 burpees
10 burpees
25 push-ups
10 burpees
25 push-ups
50 lunges
10 burpees
25 push-ups
50 lunges
100 sit-ups
10 burpees
25 push-ups
50 lunges
100 sit-ups
150 air squat