35.
Mån
A ) E3M x 5
4-6 strict press ( lite tyngre än förra veckan )
5/5 KB windmill
B ) 2 x 6 min rest 5
- 10 wb
8 burpee box jump over
6 ring dips or ring push-ups - 200 m row
15 KBS 24/16
10 KB/DB thrusters
Tisdag :
A ) E4m x 6
2-3 strict pull-ups @eccentric down and pause at top.
3 back squat @85 %
B 20 min AMRAP
200 m run
10 push-ups
5 hang power clean 60/40
Onsdag :
A ) E2M x 8
1 power snatch pause @ 2 sec below knee
1 snatch
B ) 4 rounds of
2 min assultbike
2 min row
2 min ski
Torsdag :
A ) 4 rounds of
6/6 bulgarian split squat front rack
10/10 DB row pause at top
10 m x 2 one arm oh walk ( 10 m left 10 m right )
Rest as needed between exercise
B ) 14 min AMRAP
60 cal row
50 t2b / scaled toes over hip
40 wb
30 cleans 60/40
20 musle-ups / scaled c2b or pull-ups
( starta upp en grupp med rodd och kör sedan kongaline på resterande personer )
Fredag : team of 2 TC 40 min
3 rounds of HELEN
Rest 3 min
21-15-9 Elisabeth
Rest 3 min
21-15-9 fran
Rest 3 min
21-15-9 DIANE
Rest 3 min
3 rounds of NANCY
Lördag :
A ) 12 min built a heavy complex of
2 hang clean 1 jerk
B ) emotm for 25 min
- 3-5 D-ball clean
- 2-4 hand over hand rope pull
- 8-10 goodmorning
- 12 seesaw KB press
- Rest
Söndag : 4x 8 min workouts team of 2
1 min rest for transition
- Both work in synk
400 m run
10 burpee
20 KBS 24/16
30 goblet squats - 1 jobbar 1 vilar ( one round each )
200 m ski
3 devils press - Both work in synk
20 m skottkärra ( 10 m each ) or both do bearcrawl
20 DB one arm thrusters 22.5/15
20 partner sit-ups
20 one arm DB snatch - Split as you like
600 m run
30 deadlift 80/60
30 box jump
30 k2e