V. 43
Måndag
A) E4m X 4
10 front squat @ 55-65%
6-8 ringdips
Hanging scapula pull-down Amsap or 5-10 sec
B ) 3 min on 1 min off ( 1 round of each )
1. 100 m ski ( you go i go )
2. 10 wb 30 double unders
3. AB ( 20 sec only leg, 20 sec only arms )
4. 5/5 DB snatch + 5/5 DB lunges + 5 burpee o DB
Tisdag
A) 6 set built to a heavy squat clean thrusters
B ) 30 min workout
15 ring row
3 reps bearcomplex ( push press ) 60/40
24 cal AB or 35 cal row
Onsdag
A) 3 x 8 min workout
1. otmem
Even min : 8/8 dynamic side plank
Uneven min : reverse plank hold 30-40 sec
2. 6 m + 6m mixed rack WL ( one arm oh one arm front rack ) use KB
10 push-ups
3. 6 D-ball gtos + 30 m D-ball bearhug carry + 12/10 cal AB
Torsdag
A) Kipp pull-ups/ butterfly
B ) 12 min
3 kipp pull-ups/butterfly
6 box jump
9 goblet squat
Fredag teamfriday
A) Meet the Gracies in team
1 min AMRAP clean & jerk 50/35
90 sec AMRAP clean & jerk 60/45
2 min AMRAP clean & jerk 70/55
2.30 min AMRAP clean & jerk 80/60
B ) 20 min AMRAP in team of 2
Nate
2 musle-up
4 hspu
8 KBS 32/24
Or scaled Nate
4 pull-ups/ ring row + 4 push-ups
8 seated DB press
12 KBS 24/ 16
Lördag
A) E5 m x 5
6 back squat 75% 1 rm
6-8 paralette push-ups @21X1
10 m + 10 m bottom-up KB carry
B ) 15-12-9-12-15
Deadlift 80/60
Barfacing burpees
Söndag
A) 4 min on 4 min off x 5 ( hälften av gruppen börjar och hälften kör under ”vilotiden” )
21 KBS 32/24
500 m row/ 1.2 distance AB ( 400 m run om vädret tillåter)
rt: doubleunders or scaled to burpee boxjump