37.
Mån
A ) 5 rounds
8-10 Goodmornings @medium Weight
8-10 Seated DB press @21X1
B ) 5 rounds
10 alt one arm devils press
15 cal AB or 20 cal row
30 sit-ups
Tisdag :
A ) E4m x 5
1 power clean 1 fsq 1 jerk
3-4 strict c2b or 3-4 bmu
B )3 x 4 min rest 2 min between
- 100 double unders
rt : burpee box jump - 25/20 cal AB
rt : alt DB snatch - 400 m run
rt: 5 pull-ups 5 thrusters 35/25
Onsdag :
A )1 Snatch + 1 Ohs
emotm for 12 min
Start @ 50% lägg på vikt varje otm. Stanna på samma vikt om det inte känns bra.
B ) 30 min AMRAP
40 cal row or 800 m run
35 stoh 40/30
30 cal AB
25 power clean
20 cal row or 400 m run
15 Ohs
10 cal AB
5 bmu or 10 c2b
Torsdag :
A ) E2M x 5 back squat
Set 1. 6 @65 %
Set 2. 4 @75 %
Set 3. 2 @ 85%
Set 4. 2 @90 %
Set 5. 4-6 @85%
B ) e8m x 4
600 m row or 1.5 k AB
10 burpee box jump
30 DU
15 push-ups
Fredag : Team Friday TC : 35 min
90 cal AB
50 t2b
25 thrusters 40/30
25 synk bfb
75 cal AB
40 c2b
20 thrusters
20 synk bfb
60 cal AB
30 bmu/rmu/ burpee-pull ups
15 thrusters
15 bfb
Lördag :
A ) E4m x 4
8-10/8-10 bulgarian split squat
10/10 DB row pause @top
B ) emotm for 25 min
- 3/3 windmill
- 30-40 sec hs hold or flr
- 4-6 Bamboo press
- 4-6 strict t2b or weighted v-ups
- Rest
Söndag : 3 x 10 min strongman and aerob kombo rest 2 min between
- 5 heavy Sandbag lift to boxes + 200 m run
- 15 m reverse sled drag + 5/5 jumping lunges with 2x DB + 200 m ski
- 10 D-ball squat (bearhug) + 30 m D-ball bearhug carry + 15 cal bike