V.21
Måndag
A ) E4m x 4
4-6 back squat @80-85%
4-6 spull-ups
B ) 20 min AMRAP
400 m rodd
6 d-ball gtos
7.5 one arm DB/KB oh lunges x 2
8-10 t2b
Tisdag :
A ) E3M x 6
1 squat clean thrusters
2 jerk
B )alt 4 min x 4 rest 4 min between
- 10-8-6-4-2-2-4-6-8-10
Power cleans 50/35
bfb - 2 bmu / 6 pull-ups
5 m hs walk / 1 Wall walk
30 DU / 30 jumping Jacks
Onsdag :
A ) E3M x 6
1 power snatch
1 hang power
1 Ohs
B ) emotm for 20 min
Min 1. 4-6 shspu / 2-3 eccentric hspu ( only 1 AB-mat )
Min 2. 6-8 t2b
Min 3. 40 sec hs walk practise or 14-16 shoulder taps
Min 4. Rest
Torsdag :
A ) kipp
B ) 25 DB box step over with 2x DB
50 cal ski/row
800 m run
50 cal AB
25 DB box step over with 2x DB
TC: 20
Fredag: Friday fun team of 2 TC : 35 min
150 cal AB
120 deadlift
100 cal AB
90 hpc
50 cal AB
60 stoh
30 burpee o bar
Weight: 70/47.5
Lördag
A ) 5 set
10/10 bulgarian split squat with DB/ KB
10-12 barbell row
Rest 1-2 min
B ) 5 rounds
400 m row
400 m run
30/25 cal AB
TC: 30
Söndag :
Team of 3
40 min row/ ski
emotm :
Min .1 10 burpees
Min 2. 10 wb
Min 3. 10 box jump
Min 4. 10 push-ups
Min 5. 10 sandbag squats
Pers. 1 and 2 split work
Pers 3. Static front rack hold 20/15 kg barbell
Goal : row/ ski for meters