V.19
Måndag
A ) E4m x 5
8/8 highbar lunges @medium Weight
6-8 spull-ups
10 m one arm oh walk ( left arm )
10 m one arm oh walk ( right arm )
B ) Peters Triangle team of 3 TC : 15 min
For time :
25/20 cal row
50/40 cal ski
100/80 cal AB
Then :
25/20 cal AB
50/40 cal ski
100/80 cal row
Tisdag :
A ) E2M x 6
Bygg till en tung Macho man u.b
3 pc
3 fsq
3 stoh
B ) 2x 8 min
- 10 burpee box jump over 20 wb
- 200 m run 12 t2b 34 DU
Onsdag :
A ) E3M x 10
10 KBS
5/5 KB/DB clean & press
2 KB/DB manmaker 24-20/ 16-12
B ) static work
3 rounds
30 sec static hold in ring ( L-sit or tuck sit )
Rest 15 sec
30 sec face to Wall hold
Rest 15 sec
30 hang in rigg
15 sec rest
Torsdag :
A ) hspu
B ) 10 rft
5 wb
3 hspu
1 clean @heavy
Fredag: Friday fun team of 2
40 DB cleans 40 pull-ups 22.5/15
30 DB thrusters 30 pull-ups
20 DB devilspress 20 bmu/c2b
TC : 12 min
Rest 5 min
60 cal row ( rodden får endast vara igång när kompisen hänger i riggen )
Then :
15-12-9
Squat clean thrusters 60/40
Synk burpee o bar
TC : 16 min
Lördag
A ) 5 x 5-7 frontsquat @21X1
B ) 30 min otmem
Min 1. 10 step lunges one arm oh with KB
Min 2. 10-20 sec tuck front leaver or frontlean back in rigg or pvc press down ( aktivera lats, långsamma reps under 20 sec )
Min 3. 8-10 Z press
Min 4. 8/8 gorilla row
Min 5. Active rest AB
Söndag : TC : 40 min
5 Rounds for Time
200 meter Run
15 Wall Balls 9/6
12 Kettlebell Swings 32/24
38 reps of ”X”
Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating lunges
Round 5: Burpees