Vecka 28
Måndag
A) 5x 7 backsquat @70-75 % 3 min rest between
B) 2 x 10 min AMRAP rest 2 min 80-90% effort
2 rounds
500 mrow / 1 k distance AB
7 boxjump
7 rkbs
7 gobletsquat 24/16
rt: burpees
Tisdag
A) hspu technique
B) 10 rft CT: 20 min
5 heavy power cleans 80/55
5 front squat
5 hspu/ push-ups
5pull-ups
Onsdag
A) E4 x 4
8-10 Z-press
8-10/8-10 DB row
B) E 4x 4
5-7/5-7 Bulgarian split squat
10-12 goodmorning
C) 7 min AMRAP
12 thrusters 35/25
10/8 cal AB
Torsdag
A) Power snatch/ hang power snatch
B) 12 x 90 sec on 30 sec off
1. 3 hang p snatch
4 power snatch
5 Ohs/back squat
10 lat burpees o bar
2. 1 D-ball lift + 10 m d-ball bearhug walk + D-ball gtos
3. Skierg/AB/row
Fredag team of 2
6 rounds of :
20 wb
15 pull-ups
10 deadlift 90/70
Rest 3 min
4 rounds
20/15 cal row / AB ( 2 of each )
15 push-jerk
Buy out: D-ball/sandbag 1000 m bear hug walk 40/25/15
Drop ball = 3 synk burpees
Lördag
A) 4x 8 min AMRAP 2 min between
1. 2/2 TGU
20 m sled push
Skierg
2. 3 strict / 3 weight V-ups
4 kipp t2b / 4 V-ups
15 wb
3. 8 pike compression
4/4 one arm rkbs
10/9 cal AB
4. 8 DB box stepover 50/40
8/8 russian twist
20 sec hollow
Söndag
A) 5 rounds 1 min on 1 min rest ( alla 5 rundor görs på del 1,2,3,4,5 )
1. 8-10 bfb rt: snatch 45/30 or rkbs 32/24
2. 2 rounds box around the world / 2 wallwalk rt: front squat
3. 14-16 pistols/ 14-16 box step ups rt: Power cleans
4. 40 double unders/ 15/12 cal AB rt: stoh