V.20
Måndag
A ) E4m x 4
3 KB stoh 3 windmill + 5 m bottom-up walk
(1 runda på hö arm 1 runda på vä arm )
B ) team of 2 TC : 20 min
For time :
30 m Buddy carry
20 synk goblet squat 24/16
20 synk sit-ups with plate 15/10
30 m Buddy carry
20 synk goblet squat
20 synk sit-ups
20 synk burpees
30 m Buddy carry
20 synk gsq
20 synk sit-ups
20 synk burpees
20 synk box jump
Buy out : 70 KBS 32/24 split anyhow
Tisdag :
A ) 5 set of
6-8 front squat
8/8 DB row
30-40 sec FRL or static hold in rings hollow position
B ) 5 rft
5 squat clean thrusters 60/40
7 t2b
300 m run
Onsdag :
A ) E3M x 6
1 power snatch
1 hang power snatch
2 Ohs
B ) emotm for 20 min
Min 1. 4-6 shspu / 2-3 eccentric hspu ( only 1 AB-mat )
Min 2. 6-8 spull-ups
Min 3. 40 sec hs walk practise or 14-16 shoulder taps
Min 4. Rest
Torsdag :
A ) for time
10 devils press
30 box jump
10 hpc
20 box jump
10 DB thrusters
10 box jump
Then :
30 pull-ups 30 strict ring row
30 burpee to target
20 c2b 30 strict ring row
20 btt
10 rmu/bmu 30 strict ring row + 30 strict Hr push-ups
10 btt
Fredag: Friday fun team of 2 TC : 35 min
1 round of
50 cal row
50 wb
50 KB snatches
2 rounds of
100 DU
75 double DB cleans
50 v-ups
3 rounds of
40 cal AB
30 burpees
20 KBS 32/24
Lördag
A ) 5 set
8-10 romanien deadlift
8/8 Landmine press
3x 5-10 sec static tuck leaver
Rest 1-2 min
B ) E4m x 5
200 m row
50 m prowler push
6 Sandbag gtos
Söndag : TC : 40 min
4 Rounds (with a Partner) for Time
8 Man Makers (2x 24/16) / Plank Hold
20 Deadlifts (100/80) / Wall Sit
24 One-Arm Dumbbell Thrusters (22.5/15) Scissor Kicks
Cash out:
500 Double-Unders / Row
Scaled : 250 burpees / AB