V.30
Måndag
A) E3M x 5
4/4 hb reverse lunges
8 slowish back squat
B) 2 x 6 min amraps rest 4 min between
1. 21-15-9 thrusters and pull-ups 42,5/30 rt: row
2. 21-15-9 clean and burpee o bar 42,5/30 rt: AB
Tisdag
A) E4m x 5
5-9 controlled ring push-ups/ ring dips
8-10 barbell row
3/3 cosack squats ( add frontrack KB for challenge )
B) 3 rounds for time
5 m + 5 m one arm oh lunges 22.5/15
12 burpee boxjump over
2 rope climb or 6/6 one arm ring row
onsdag
A) 5 set rest 2-3 min between
2 push-press 1 push jerk (built load over time
B) 3 rounds
10 m strict bear crawl
6/6 one arm ring row
50 m heavy farmers carry
C) Team of 2
120/100 cal AB for time
Torsdag
A) E3M x 5
2 hang power snatch + 1 Ohs @70%
B) Heavy Cindy for 20 min
3 strict pull-ups
5 strict hspu/ push-ups
7 double KB frontrack squat
Fredag Friday fun team of 2
9-15-21-9-15-21
Burpee o bar & Ohs 42,5/30
Rest 5 min
4 rft
30 KBS 32/24
30 pull-ups
30 cal AB
Rest 5 min
3 rft
50 wb
24 power cleans 70/50
Lördag
A) E4 x 4
5/5-7/7 half kneeling DB press
3-5 strict pull-ups + 10 sec hang
B) E4 x 4
12-16 shoulder taps/ 5-10 m hs walk
5 m 2x DB frontrack walk + 8 DB cleans
5 m 2x DB frontrack walk +8 DB cleans
C) Team of 2 you go i go
100 V-ups partner in side plank hold ( both right and left side)
Söndag
A) E3M x 5
3 romanien deadlift
3 regular deadlift
B) 2 x 8 min workouts alt e40 sec
B1.
* Rope battle
* 10-15 push-ups
* 4-6 heavy D-ball cleans ( use your hips and leg NO arms! )
B2. For time:
1000 m run rt: 8/8 lunges + 8/8 russian twist + 8 k2E