V.42
Måndag
A) Within 12 min built up to 5 rm back squat
B ) 25 min emotm
1. 8-10 t2b
2. 8-10 tng hpc or hps ( lasta stången så att rep 1 ser ut som rep 10 )
3. 10-15 cal AB
4. 30 sec wb
5. 8-10 box jump
Tisdag
A) 3 x 8 min amraps 2 min rest between zone 4
1. 6 x 10 m shuttle-run
8 pull-ups
8 bjo
2. 12/10 AB
8 DB powercleans
8 DB frontrack squats
3. 25/20 cal row
6 burpee over erg
6 heavy D-ball gtos
Onsdag
A) E5m x 4
10 frontsquat @55-65%
8-10 parellette push-ups
20 sec static hold in rings ( top of the dip )
B ) 21-15-9-15-21
c2b and pistols or pull-ups and goblet squat 32/24
Torsdag
A) Rope climb
B ) Team of 2
2001 m row
Then: 5 rft
9 rope climb
11 BEAR COMPLEX
Buy out:
2996 m row
Fredag team Friday
21-18-15-12-9 cal AB or 35-30-25-20-15
21-18-15-12-9 push-ups
Rest 3 min
For time
1. 60 deadlift 110/80
50 hpc 70/50
40 sto 70/50
30 thrusters 70/50
Teens : 50 kg deadlift / 30-35 hpc, sto,thrusters
Lördag
A) 4 set rest 1-2 min between
8-10 seated press b.n
10/10 lunges up to plate with KB ( one arm in frontrack one arm hang )
10/10 half kneeling banded core rotation
B ) 5 rft lactic work go for it !!
10 hang power cleans 60/40
10 burpees
Söndag 3 x 10 min strenght work
1. emotm for 10 min
Even min: 4-6 strict t2b or weighted v-ups
Uneven min : 10/10 KB side bent
2. E2M x 5
10-12 goodmornings ( barbell from rack )
3. For time and quality
15-12-9-6-3
Strict ringdips or push-ups in ring
d-ball bearhug squats