V.25
Måndag
A ) E2M x 6
Paused front squat @ 3211 65% 1 rm
B ) 4 set every 3 min
500 m row
Max devils press
Rest 3 min
Tisdag :
A ) 5 set of
1 snatch deadlift 1 power snatch 2 sec pause @reciving
B ) E3M x 3
10 push press
C ) for time
60 cal row / 50 cal AB
50 KBS 32/24
800 m run
Onsdag :
A ) emotm for 12 min
- 2-3 Beatswing keep your feet together!
- 30 sec practice Double Unders
- 5-10 m hs walk
B ) 4 min on 2 min off
Jeremy
5 hang squat snatch ( hang power snatch )
10 bob
Then: 4 min on 2 min off
Ben
10 power cleans
20 pull-ups
Then : 4 min on 2 min off
Beau
15 box jump overs
30 wb
Torsdag :
A ) E3M x 5
8-10/8-10 One leg deadlift
6-8 spull-ups / Australian pull-ups
B ) 3 rft
30/20 cal AB
20 Ohs 42.5/30
Rest 3 min
Fredag : team of 3
1.6 m run all togheter with one 16/12 KB
Then:
Pers 1. Run 200m
Pers 2. Work
Pers 3. Rest
5 rft
30 hpc
40 bob
30 thrusters
Round 1. 30/20
Round 2. 40/30
Round 3. 50/35
Round 4. 60/40
Round 5. 70/50
TC: 60 min
Lördag:
Vila
Söndag:
A ) 2 x 15 min rest 5 min between
1. E3M x 5
2 manmakers KB/DB
10 m strict bearcrawl
2. 150 m row or 10 cal AB
10 D-ball squats
10 t2b / toes over hip / knee raises