V.23
Måndag
A ) E4m x 4
2 front squat + 1 jerk
5 x 2 m hs walk / 14-16 shoulders tap /Wall walk / 30 m strict bear crawl
B ) 5 rft
4 D-ball gtos
6 burpee over D-ball
9 pull-ups
Tisdag :
A ) 5 set of
3-4 heavy technical well deadlift
10/10 side bent
B ) 3 rft. TC: 30 min
800 m run
600 m row
20 box jump over
Onsdag :
A ) 2 set of 4 intervals of 90 sec on 90 sec off ( rest 6 min between sets )
1 set = a1.a2.a1.a2.
A1. 90 sec AMRAP
6 Ohs 42.5/30
6 t2b / toe over hip / k2e
A.2 90 sec AMRAP
2 rmu/bmu / 4 c2b / 8 pull-ups
4 hspu / 6 Hr push-ups
8 KBS 32/24
Torsdag :
A ) 4 rounds ( ran )
8-10 goodmorning from rack
8-10 seated press with KB/DB
30-40 sec flr
B ) 3 rounds TC : 25 min
10 cleans 60/40
10 step lunges front rack hold
8 bob
Then
400 m D-ball bearhug carry 25/15
Then : 1000 m row / 2.4 k AB
Fredag: Friday fun team of 2
A ) e5s for 5 min 1 r goblet squat 32/24 partner stay in KB front hold
Rest 2 min
B ) for time
400 m run ( both ) you can’t run, walk 200
40 m KB/DB mixed grip ( 1 KB 1 DB per team ) DB 22.5/15 KB 24/16 one arm oh one arm front rack / one arm front rack one arm carry )
80 KB/DB one arm thrusters
120 wb
200 double unders or 80 burpees
400 m run ( both )
Båda måste vara på plats innan man påbörjar lunges samt får en ”time” tid.
Lördag
A ) 5 set
6-8/6-8 bulgarian split squat
10/10 DB row
20 m KB front rack hold carry
B ) for time TC : 10 min
30 deadlift 90/65
20 burpee o box
40 cal row
Söndag : 3 x 10 min workout 2 min rest
A ) otmem for 10 min
- 4-6 burpee-pull-ups
- 10-15 wb
B ) 20 m prowler push ( outdoor )
100 m run
C ) 10 v-ups
10/10 side bent with KB
10 russian twist
Rest 1 min