V.46
Måndag :
A) 5 set x 4-6 reps back squat @controlled 70-75%
B ) E4m x 4
8-10 deficit push-ups @21X1
10m + 10m KB oh walk 2x KB
C ) 10 min AMRAP go you go
400 m row
10 D-ball carry over box 25/15
Tisdag :
A ) E3M x 7
2 cleans ( pause @catch 2sec )
5-7m ha walk / 15 m bear crawl
B ) 20 min you go i go
Pers 1. 30 m D-ball forward throws 3/3 D-ball gtos
50 DU
Pers 2. Active recovery AB
Onsdag :
A) E3M x 4
30 sec reverse plank hold
12 deadlift @50-60%
B ) 5 min AMRAP x 3 rest 5 min between
Buy in : 75 DU
Then: 12 alt DB snatch 22/15
4 burpee box jump over
Torsdag :
A ) jerk technique
b ) E90s x 10
1 push press 1 jerk ( focus on form not load )
C ) 5 rft
flr in ring for max sec
200 m row
8 burpee o erg
Rest 1 min
Fredag team Friday
4 rounds Team of 2 rx 70/45 KB 32/24 totalt 32 min
A) Min 1 & 2
18 hspu/ push-ups
18 KBS
18 t2b
rt: thrusters
B ) Min 3 & 4
15 burpee -pull-up
15 goblet
15 tuck jumps
rt : thrusters
C ) Min 7 & 8
500 m row
rt: thrusters
D) Min 5 & 6
12 KB lunges
12 strict pull-ups
12 pistols/ 12 alt one leg step up to high boxes
rt: thrusters
15 sec rest between a-b-c-d
Lördag :
A) 5 rounds
6-8 strict pull-ups
6-8 push-press 3 sec pause @top
Rest 2 min between
B ) 20 min
1/1 TGU
1 min row
10 hollow rock to L-sit hold ( fötterna är kvar på golvet men händerna ska vara utmed låren och vik ihop kroppen. )
1 min shuttle-run
3/3 windmill
1 min ski
Söndag:
A) emotm for 40 min
1. 6-8 box jump
2. 10m + 10m double KB front rack carry
3. 10-12 cal AB
4. 20 sec side plank hold left side 20 sec side plank hold right side.
5. 6-8 Double DB clean & press