V.9
Måndag
A )E3M x 5
1 clean + 2 front squat
2-3 bmu or 3-4 sc2b or 4-6 spull-ups
B ) 2 rft
21-15-9
wb
Pull-ups
Hang cleans 40/25
Tisdag :
A ) 5 varv
5 romanien deadlift
10 seated strict press with DB
Rest 2 min
B ) team of 2
3 rounds of
20 devils press 22.5/15
40 box jump over
Onsdag :
A ) 5 set to built a heavy 5 RM back squat
B ) 18 min AMRAP
21/15 cal AB
Then 3 rounds
5 c2b
10 push-ups
15 air squat
Then 5 Ohs 50/35
Torsdag :
A ) Squat clean thrusters
B ) 2 rounds of ( 30 min )
4 min AMRAP
2 squat clean thrusters ( 60-70% ) of A
4 barfacing burpees
Rest 1 min
4 min AMRAP
20 double unders
5 d-ball gtos
Rest 1 min
4 min AMRAP
30 m unweighted WL
1 rmu or 3 strict c2b or 3-5 strict pull-ups
Rest 1 min
Fredag: Friday team of 2
4 rft
400 m row or 1.2 k AB
15 pull-ups
15 push press 50/35
Rest 3 min
For time
50 partner deadlift 140/100
50 t2b
50 synk one arm DB snatch 22.5/15
Lördag
A ) E3M x 4
8-10 DB benchpress
6-8 ring dips
B ) for time in team of 2. TC: 15 min
2 k AB
2 k row
Söndag 3 x 10 min workouts 2 min between
- 10 min AMRAP
7 KBS 32/24
6 burpee box jump over
2 Wall walk or 20 sec plank hold + 10 v-ups - Within 10 min 3 rft
35 double unders
5 KB manmaker ( 1 push-ups 1 clean 1 thrusters with double KB )
3 rope climb - 10 min workout ( 5 of each )
30 sec on 30 sec off
a. Skierg
b. Shuttle-run with D-ball/ sandbag 25/15