Måndag
A ) E4 m x 5
4-6 ring dips @21X1
- 8-10 box step over with mixed grip ( front rack/ carry )
B ) otmem for 15 min
- 10-12 cal AB
- 4-6 strict hspu/ ring push-ups
- 4x 10 m shuttle-run
- 4-6 strict t2b / strict k2e
Tisdag :
A )3 rounds
A1. 3 min
Buy in: 50 double unders
Then
10 step lunges front rack DB
10 burpees o DB
Rest 3 min
A2. 3 min
Buy in : 20/15 cal row
5/5 KB snatch
10 burpee box jump over
Rest 3 min
Onsdag :
A ) 4 set rest 2-3 min between
6-8 strict press @21X1 ( from rack )
10 romanien deadlift @31X0
B ) for time. Air Force one
20 thrusters 42.5/30
20 sumo deadlift High pull
20 push jerk
20 Ohs / scaled thrusters b.n
20 front squat
emotm : 4 burpees
Torsdag :
A ) Snatch
B ) emotm for 10 min
2 hang snatch ( 1 from floor to over knee and 1 full )
C )Om tid finns 10 min AMRAP : team of 2 1 round each
5 pull-ups 10 push-ups 15 air squat
Fredag: Friday team fun TC: 40 min
Team of 2
4 varv DT 80/55
20 cal row/15 cal AB
6 varv DT 70/47,5
20 cal row/ 15 cal AB
8 varv DT 50/35
20 cal row/ 15 cal AB
Lördag:
A ) 5 set x 5 back squat to parallell + 5 from parallell to below + 5 full squat
Rest 3-4 min between
B )3 rounds. TC: 15 min
500 m row
30 m heavy suitcase farmers carry
1 k AB
2-4 heavy sandbag/ D-ball gtos
Söndag
4 x 8 min rest 2 min
- 200 m ski
6 double DB cleans
12 DB lunges - 8 deadlift ( medium Weight, form before load !! )
12 push-ups
24 cal row - 30/25 cal AB
30 m heavy sandbag/ D-ball carry
30 sec hollow hold - emotm for 8 min
- 4-6 push-press
- 4-6 strict pull-ups