Måndag
A) E2M x 6
1 power snatch 1 snatch anyhow 1 Ohs @75%
+ 2-3 strict pull-ups/ 1 MU
b) back squat 4x 9 70-74% 2-3 min rest between sets
C) 10 min AMRAP target burpee emotm: 1/1 D-ball gtos
Tisdag
A) Alt e90s x 12
1. 2 shspu + 4-8 kipp
2. 6-8 sring dips
3. 6-8schin-ups
b) 20 min AMRAP
15 t2b
15 power cleans 40/30
15 bfb
15 wb
Onsdag
A) 4 x 6 strenght pieces for quality 2 min rest between
1. 20 m farmers carry
7 m sbearcrawl
10m x 4 shuttle-run
2. 10 DB cleans heavy !!
8 DB squats
6 sprawls o DB
3. 5/5 KB lunges one arm front rack
10 boxjump over
12 AB mat sit-ups
4. 200 m skierg
15 KBS
3/3 windmill
Torsdag
A) 5x 5 2-3 min rest between
5 tng deadlift + 4-6 broadjumps ( technique and good form on deadlift )
b) Row intervals 2 min on 2 min off x 6
500/425m row rt: burpees
Goal: consistency in your effort
Fredag fun team of 2
50/40 cal AB
40 snatch 50/35 or clean 60/40 ( Teens do cleans 25-35 )
Rest 3 min
50/40 cal row
40 squat clean 60/40 / 40 front squat ( teens do D-ball squat 15-25 )
40 ring dips / rpush-ups
Rest 3 min
100 pull-ups
100 push-ups
100 sit-ups
100 air squat
Lördag
A) 5 set 2 min rest between
5/5 bulgarian split squat
5/5 DB push-press @50X1
5/5 single arm ring row @2121
12 everse snow angels
b) For time ( start with AB finish row / start with row finish AB )
30/25 cal AB
25 burpee o box
10 Heavy sandbag/d-ball cleans 60/40
25 burpee o box
30/25 cal row
Söndag
A) 10 tng push-press @45% jerk
5 tng push-press @60%
3 tng push-press@75%
2 tng push-press@85%
3 x1 reps push-press + 1 jerk @85%
Rest 2-3 m between set
b) 6 rounds
250 m row
8 burpee pull-ups
8 thrusters 43/30
8 box jump over
1 min rest