28
Mån
A ) 12 min AMRAP
5 rep back squat @80+ 1 RM
10 m 2 KB front rack carry 24/16
B ) 3 rounds of
25/20 cal bike
12 DB/KB box step over
12 t2b
Tisdag :
A ) E3M x 4
8-10 hip thrusters
8-10/8-10 KB row
B )30 min AMRAP
400 m run
10 Devils press
500 m row
75 Double unders or 30 burpees
Onsdag :
A ) emotm for 14 min
Min 1. 4-6 strict pull-ups/c2b
Min 2. 6-10 strict hspu or deficit push-ups ( vikt plattor under händerna )
B ) 4 min on 4 min off x 4 ( 2 of each )
- 8 Burpee – pull-ups
16 wb - 8 clean & jerk 60/40
12 box jump
Torsdag :
A ) Built to a 1 RM power clean in 10 min
B ) HELEN
Fredag team of 3 TC: 45 min
5 rft:
20 hpc 50/35
20 wb
20 pull-ups
20 hspu
20 alt DB snatch
20 t2b
Pers 1. Work ( reps räknas endast när pers 3 är i en statisk position! )
Pers 2. Rest
Pers 3. Static exercise
Round 1. Plank
Round 2. Hang in rigg
Round 3. Weight plate oh 20/10
Round 4. Hollow hold
Round 5. Front rack hold 30/20
Lördag :
A ) 3 sets
10/10 one leg deadlift
Rest 90 sec
12 m + 12 m KB oh walk
Rest 90 sec
6-8 strict t2b or weighted v-ups
Rest 90 sec
B ) for time:
30 burpee box jump over
Rest 1 min
12 min AMRAP
5 c2b
10 Hr push-ups
15 DB squats
Söndag :
A ) emotm for 30 min
- 5 thrusters + 5 burpees
- 10 alt DB lunges + 20 double unders
- 4 D-ball gtos + 20 m sandbag/D-ball bearhug walk
- 12 m Reverse sled drag
- 3/3 half TGU ( från liggande till sittande )