V.3
Måndag :
A ) 5 x 8 front squat @start 60-65%
B ) 10,9,8,7,6,5,4,3,2,1 spull-ups + push-ups
C ) 3 rft
15/12 cal AB or 20/17 cal row
5 KB/DB manmaker ( 1 push-ups 1 thrusters )
Tisdag :
A ) 2 rounds
A1. 5 min
20/15 cal
8 thrusters
4 c2b
Rest 3 min
A2. 5 min
12 DB snatch
10 burpee o box
30 double unders
Rest 5 min
Onsdag :
A ) alt E2M x 10
1 clean 1 hang clean 2 push press
B ) 4 set rest 2-3 min between
10 romanien deadlift @60% 1 RM deadlift
10 seated KB press @21X1
3-5 lean away pull-ups eccentric
Torsdag :
A ) Progression kipp pull-ups, c2b, t2b
B ) 10 min
3-5 your kipp progression
200 m rodd
10 KBS
5 box jump over
Fredag: Friday team fun TC: 40 min
Min 0-12
2 rounds 15/10 cal AB + 10 hang clusters
2 rounds 15/12 cal AB + 10 front squat
2 rounds 15/10 cal AB + 10 stoh
2 rounds 15/10 cal AB + 10 deadlift
Min 12-24
2 rounds 15/10 cal row + 10 hang p snatch
2 rounds 15/10 cal row + 10 Ohs
2 rounds 15/10 cal row + squat snatch / thrusters b.n
2 rounds 15/10 cal row + 10 oh lunges / lunges front rack
Min 24-40
2 rounds 10 burpees + 5 hang clusters + 5 hang p snatch
2 rounds 10 burpees + 5 fsq + 5 Ohs
2 rounds 10 burpees + 5 stoh + 5 squat snatch/ thrusters b.n
2 rounds 10 burpees + 5 deadlift + 5 oh lunges / lunges front rack
Lördag:
A ) 5x 8 deadlift medium Weight @21X1
Between every set do: 3/3 windmill
B ) 24 min AMRAP
8 t2b
8 stoh 42.5/30
8 alt reverse lunges
8 bfb
Söndag :
2x 16 min rest 3 min between
A ) E4 m x 4
12 goodmorning from rack
8/8 KB/ DB one arm row
20 m front rack KB carry ( heavy Weight )
B ) for 16 min
6x 10 m shuttle-run
10/10 dynamic side plank
10 burpee pull-ups
10/10 russins twist with plate
30/25 cal AB or row ( alt rounds )