Måndag
A ) Ohs E3 m x 5 4-6 r @21X1 gå ngt tyngre än förra veckan.
B ) 30 power snatch 35/25 scaled 30 hang p clean
800 m row
60 thrusters
2 k AB
30 power snatch 35/25 scaled 30 hang p clean
Tisdag :
A ) 3 rounds
Max reps strict pull-ups
Rest 1 min
Max reps push-ups or scaled up to shspu
Rest 1 min
B ) E3M x 4
10-12 goodmornings from rack
7.5 m mixed grip KB lunges ( one arm front hold one arm in hang )
7.5 m mixed grip KB lunges
C ) 15-12-9-6-3
Sandbag/ D-ball squat / goblet squat
t2b
Onsdag :
A ) 3 rounds for time no stress
1/1 TGU ( scaled up to bottom-up )
3/3 windmill
10 m strict bearcrawl
B ) musik hjälpen wod
MH18
18 min AMRAP
Team of 2 split as you like
8 bj
10 DB snatch 22.5/15
18 KBS 24/16
18 cal row
Torsdag :
A ) 6 set bygg till dagens tyngsta 2 RM push-press
B ) emotm x 10
Jämn min : 1-2 power clean @60-75%
Ojämn min : L-sit / tuck-sit on parallette/ring/on boxes
C ) Grace
Fredag: team
9-15-21-21-15-9
Burpee to target
Deadlift 80/60
Rest 5 min
30 KBS
30 pull-ups
30 cal row
Rest 5 min
3 rounds
50 wb
100 double-unders
Lördag :
A ) back squat 5x 4-6 r start from 60-85%
B ) E4m x 4
8/8 lunges up to plate with KB/DB front rack
6-8 barbell strict press @eccentric
30 sec hollow + 10 v-ups
B ) E3M x 5
200/150 m row or ski
6 d-ball gtos
12 push-ups
Söndag :
A ) 2x 20 min workouts rest 3 min between
A1. 40-30-20-10
Row, assultbike and burpees
A2. E4x 5
10-12 ring row
6 2x DB box step over
10/10 dynamic side plank left/right ( slow and controlled