V.10
Måndag
A )E3M x 5
1 clean + 1 front squat + jerk
5 m hswalk or 16-20 hs shoulder taps or 2 Wall walk
B ) 20 Min AMRAP
15 cal AB
10 box jump over
8 double KB or DB cleans 2x 24/16 2 x 22.5/15
Tisdag :
A ) 5 varv
10-12 barbell row
10-12 ring push-ups
Rest 2 min
B ) team of 2
21-15-9 gtoh, thrusters 42.5/30
Between rounds 10 synk bfb
Onsdag :
A ) 5 set to built up a 3 RM front squat
B ) 2x 8 min AMRAP rest 5 min between
- 10 heavy wb + 6 burpee o box
- 12 pull-ups 48 air squat
Torsdag :
A ) technique deadlift
B ) 4 set of
10 deadlift moderate Weight
Amsap flr
Rest 1 min
C ) tabata shuttle-run
Fredag: Friday fun. TC : 35 min
1000 m row or 2 k AB ( 200 m each )
75 wb
50 burpees synk
Rest 3 min
50 KBS 32/24
40 synk goblet squat 32/24 ( synk in bottom and top )
30 synk one arm KB/DB hang clean & press ( synk in top )
Rest 3 min
4 rft
15 hspu or 30 Hr push-ups
15 hang clean 70/45
Lördag
A ) E2M x 5
3-4 medium to heavy back squat
1-2 rope climb or 6/6 one arm ring row ( strict )
B ) emotm x 25 min
b1. 3-4 High box-jump
b2. 3-4 musle snatch
b3. 30 sec AB for cal
b4. 5-6 KB front rack box step over
b5. rest
Söndag
A/ 3x 9 min workouts block
a1.min 00-09.00
200 m row
10 deadlift 80/60
a2. start min 12. (within 9 min)
5 rounds
5 target burpee
5/5 KB front hold lunges
10 rkbs
a3. Start min 24-33
6 gtos sandbag
6 sandbag squat
4x 10 m shuttle-run