V.2.
Måndag
A ) 5 x 5 front squat @start 60-65%
B ) 4 set 10 goodmornings
3/3 KB clean & press heavy
10/10 dynamic side plank
C ) 10 min AMRAP
4x 10 m burpee shuttle-run ( 1 burpee vid varje vändning )
12 alt DB snatch
Tisdag :
A ) for 25 min every 5 min
2 rft
6 burpee o bar
5 deadlift
4 hpc
3 front squat
2 thrusters
1 sto
10 m KB carry oh
Onsdag :
A ) alt E2M x 10
First 2 min : 3-4 strict hspu 2-3 kipp hspu or 3-4 eccentric push-ups + 2-3 Hr push-ups
Second 2 min : 3-6 sc2b or 3-6 spull-ups
B ) 30 min AMRAP
30 cal row
12 2x DB/KB clean
20 box jump
Torsdag :
A ) Progression ring musle-up
B ) 3 rft 1-2 your MU progression
250 m row or 15/12 cal AB
8 KB box step over front rack hold
Fredag: Friday team fun TC: 45 min
One Hero and two girl ish
For time:
45 snatches 60/40
Then :
1,6 k row or 4 k AB
100 pull-ups
200 push-ups
300 air squat
4 k AB or 1,6 k row
45 clean and jerk 60/40
Lördag:
A ) 5x 10 deadlift medium Weight
Between every set do: 1/1 TGU
B ) 2 x 10 min AMRAP rest 1 min between
B1. 20/15 cal AB
10 D-ball gtos
B2. 20/15 cal row
6 2x DB cleans + 6 2x DB front squat
1-2 bmu/rmu or 1 rope climb
Söndag
40 min workout
1 min ski
1 min 1 set of DT ish ( 9 deadlift 6 hpc 3 sto 42.5/ 30 )
1 min row
1 min 1 set of 30 m suitcase carry ( 15 m left arm/ 15 m right arm )
1 min AB
1 min 1 set of BEAR COMPLEX ( 1 squat clean thrusters to thrusters b.n )
1 min rest