V.6
Måndag :
A ) E4 m x 5
10-12 ring push-ups
- 8-10 lunges to plate with 2 KB front rack
B ) 20 min AMRAP
20 cal row / 20 cal AB
10 t2b
5/5 DB hang clean & jerk
10 burpee o bar
Tisdag :
A ) E3M x 5
1 push-press
1 push-jerk/ split jerk
1 Wall walk or hs walk 5-7 m
B ) 90 sec on 90 sec off x 8 ( 4 of each )
- 10 KBS + 10 goblet squat
- 5 d-ball gtos + 4x 10 m shuttle-run
Onsdag :
A ) 5x 6-8 reps frontsquat rest 2 min between
B ) E3M x 4
6-8 strict pull-ups / 4-6 strict c2b
10/10 DB row with pause @top
C ) Team of 2 12 min AMRAP
Pers 1. static plank hold
Pers 2. 3-6 strict t2b or strict k2e + 15 m strict bear crawl + 5 sprawls
Torsdag :
A ) Clean
B ) emotm for 10 min
2 hang clean + 1 push press
C ) 15 min AMRAP
3 bmu / 9 c2b / 12 pull-ups
8 power snatch 35/25
60 double-unders
Fredag: Friday team fun
A ) Heavy Whitten ish 5 rft TC :35 min
22 clean & jerk 60/40
22 box jump 70/60
400 m row or 1.2 k AB
22 burpee-pull-ups
22 heavy wallball 12/9
Lördag:
A ) 5 set x 8 romanien deadlift @31X1
Rest 3 min between
B ) 100 double-unders / 25 cal AB TC:20min
50 thrusters 42.5/30
100 double unders / 25 cal AB
50 pull-ups
100 double-unders / 25 cal AB
50 alt DB snatch 22.5/15
Söndag :
4 x 8 min rest 2 min
- 200 m row
6 devils press with D-ball - Alt 30 sec on 30 sec off for 8 min
First 30 sec Skierg
Second 30 sec burpees - 1 TGU + 3 windmill ( left side )
1 TGU + 3 windmill ( right side )
20/15 cal AB ( active rest ) - Alt emotm for 8 min
- 4-6 High box jump
- 15 m heavy farmers carry KB or suitcase