V.7
Måndag :
A )4 rounds rest as needed
10-12/10-12 bulgarian split squat
6-8/6-8 one arm half kneeling DB press
B ) 30 min AMRAP
20 cal ski
20 cal AB
20 cal row
E5m perform : 5 pc 4 fsq 3 sto
Tisdag :
A ) alt emotm for 10 min
- 5-8 shspu
- 5-8 spull-ups
B ) 90 sec on 90 sec off x 8 ( 5 of each )
- 5 devils press 5 burpee
- 30 double-unders 5 heavy wb
Onsdag :
A ) 5x 5 @2X11 reps frontsquat rest 2 min between
B )4 rounds of
8 2x DB push-press
10 m mixed rack KB lunges ( one arm carry and one arm front rack )
12 pull-ups
Torsdag :
A ) Clean from floor
B ) emotm for 10 min
1 clean deadlift + 1 clean + 1 hang clean
C ) 13 min AMRAP
55 deadlift
55 wb
55 cal row
55 hspu / Hr push-ups
Fredag: Friday team fun TC : 35 min
A )
2 rft
100 DU
40 Ohs 50/35
100 DU
40 t2b
100 DU
40 DB snatch 22.5/15
100 DU
40 c2b / pull-ups / ring row
- Every round starts with 1000 m row / 2 k AB
Lördag:
A ) 5 set x 10/10 one leg deadlift with KB
Rest 2 min between set
B ) 5 rounds
1 min burpee
1 min wallball
1 min row for cal
1 min rest
Söndag
3 x 10 min rest 2 min
- 8 bbj over
20 m suitcase walk
12 cal AB - 5 2x KB ( 1 push-ups 1 clean 1 thrusters )
20 m waiters walk 2x KB
12 cal row - 2/2 DB TGU
10 russins twist
10 alt one leg V-ups
20 sec static hang