33.
Mån
A ) emotm for 12 min
Min 1. 2-4 ring dips + 10-20 sec static hold or 2-4 ring push-ups + 10-20 sec static hold
Min 2. hs walk 7-10 m / hs Wall run x 12-16 r
Min 3. 1-2 strict toes to bar + 3-4 kipp t2b
B ) 1000 m run
25 sandbag gtos 40/25
25 box jump over
25 c2b / 25 pull-ups
50 wb
25 c2b / 25 pull-ups
25 box jump over
25 sandbag gtos
Tisdag :
A ) back squat
Set 1. 5 r @75-80%
Set 2. 3 r @85-90%
Set 3. 1 r @90-95%
Set 4-6. 6 r@70-80%
B ) 3 x 6 min workouts rest 4 min between
- 5/5 DB snatch 5/5 DB clean & jerk 10 burpee o DB
- 5 hspu/ push-ups 10 alt box step ups with KB 24/16 15 ring row
- 2-4-6-8-10-12 osv Front squat 40/25
Between set do 10/8 cal row
Onsdag :
A ) E3M x 5
4-6 romanien deadlift
4-8 strict hspu or eccentric
B ) 25 min
5/5 suitcase one arm lift
1 min row
20 m heavy KB front rack carry
1 min bike
100 m heavy sandbag carry bear hug
Torsdag :
A ) E2M x 8 Built load during sets
1 power clean 1 squat clean 1 jerk
B ) e6m x 4
500/400 m row
10 t2b
5 squat clean thrusters 60/40
30 double unders
Fredag : team of 2. TC 40 min
2 rounds
800 m row/ 2 k bike
35 wb
35 hspu
35 t2b
20 squat snatch or power 60/42.5
35 push-ups
35 pull-ups
35 synk medball sit-ups
20 clean & jerk
400 run ( togheter )
Lördag :
A ) E90s x 6
1 snatch
1 snatch balance
1 Ohs
B ) 100 double unders
50 cal row / 40 cal AB
30 DB/KB box step-ups
Rest 5 min
100 double unders
600 m run
30 DB/KB clean
Söndag : 3x 10 min workouts rest 2 min between
A ) emotm for 10 min
- 4-6 strict pull-ups
- 6-10 parallette push-ups
B ) 2 Min row – 2 min AB – 2 min ski – 2 min burpees – 2 min wb
C ) AMRAP
30 sec hollow hold
30 sec russian twist
30 sec medball deadbug
1 min rest