V.12
Måndag
A )E3M x 5
1 clean + 1 hang clean + 1 clean
6-8 shspu or 8-10 push-ups
B ) 25 Min AMRAP ( find a pace and stay in your zone )
4 rounds
1 bmu or 4 spull-ups
4/4 DB snatch 22.5/15
6 box jump over
Then 20 cal AB or 24 cal row
Tisdag :
A ) 5 varv
10-12 hip thrusters @medium weight
10/10 one leg deadlift
Rest 2 min
B ) emotm for 24 min
- 30 sec burpee to target
- 30 sec flr
- 30 sec wb
- 30 sec oscillating banded oh hold
- 30 sec KBS
- 30 sec farmers walk
Onsdag :
A ) 5 set to built up a 5 RM Ohs
B ) 10 min AMRAP
10 sumo deadlift ( 30-60 kg )
10 stoh
C ) 3 rounds
10/10 dynamic side plank
30 sec rest
5/5 one leg v-ups
30 sec rest
10 Hollow rock to L-sit
30 sec rest
Torsdag :
A ) technique back squat
B ) for 12 min
2-4-6-8-10-12….
Powercleans 50/35
bfb
Between rounds
14 alt step lunges
Fredag: Friday fun. TC : 35 min
A ) 2x 90 sec AMRAP ( 90 sec each )
Max reps snatch 40/25
2 x 90 sec AMRAP ( 90 sec each )
Max reps cleans 40/25
Rest 5 min
Then
50-40-30-20-10
wb
t2b
Row for cal / ski for cal
Lördag
A ) E2M x 5
10-12/10-12 crockrow
10-12 ring row @slow and controlled
B ) 15 min AMRAP
19 wb
19 cal row
Söndag
A/ 3x 9 min workouts block
a1.min 00-09.00
10 one leg V-ups
10 hollow to L-sit
20 alt trunk rotation
a2. start min 12. (within 9 min)
emotm for 9 min
- 10-12 cal AB
- 6-8 heavy slamball throws
- 30 sec accumulate max reps Double-unders or singel-unders
a3. Start min 24-33
6 m x 10 one arm oh walking lunges / one arm front rack
50 box step-ups with DB hold anyhow
Then : AMRAP push-ups