31.
Mån
A ) 5 rounds
6-8 deadlift @medium weight
1 min Max strict hspu / push-ups on 10 kg plate
Rest 90 sec
B ) team of 2
100 m sprint each
3 rounds
100 DU or 40 cal AB ( välj ett alt per team )
60 m walking lunges with 2 KB front rack
100 m sprint each
Tisdag :
A ) 3 rundor
8-10 spull-ups
8-10 strict press
30-40 sec flr
Rest 2 min
B ) 4 rounds
8 pull-ups
5 hpc 70/50
8 t2b
5 stoh
Onsdag :
A ) 15 min bygg till en tungt complex
1 snatch anyhow
1 snatch balance
1 Ohs
B ) E5m x 4
20 KBS 24/16
400 m run
10 front squat 80-90/40-55
Torsdag :
A ) 10-9-8-7-6…….1
Back squat @50% 1 RM
Ring push-ups
B ) JACKIE ( dela in i 2 grupper, grupp 2. Startar efter 6 min.
Fredag : team of 2. TC 40 min
3 rounds of DT
3 rounds of Cindy
2 rounds of DT
2 rounds of Cindy
1 rounds of DT
1 rounds of Cindy
Rest 5 min
Then:
6 rounds of
7 hspu
7 burpee box jump over
7 thrusters 60/40
Lördag :
A ) E5m x 5
12-15 goodmorning
10/10 one arms KB press
4/4 windmill
B ) emotm for 20 min
Min 1. 1-2 rope climb or 12 m sled drag
Min 2. 2 manmaker with DB or KB
Min 3. 125 m run ( spring runt huset )
Min 4. 1-2 Wall walk or 5-10 m hs walk
Söndag :
A ) 40 min AMRAP
400 m run
4-8 strict ring dips or Diamond push-ups
1/1 TGU
400 m row/ ski
10-12 ring row
4 sandbag clean or use D-ball