Mån
A ) back squat
Set 1. 5 @70-75%
Set 2. 3 @80-85%
Set 3. 1 @90-95%
Set 4-8 87-90%
Rest 90sec-2 min between
B ) 2 rounds of
400 m row
25 wb
Rest 1 min
1.2 k AB
20 burpees
Rest 1 min
Tisdag :
A ) 12 min AMRAP
1 squat clean thrusters 1 push jerk ( heavy )
4 strict hspu or ring push-ups
B ) otmem for 30 min
Min 1. 20 Face to Wall shoulder tap
Min 2. 20-30 sec static ring hold
Min 3. 3-4 rope pull-ups
Min 4. 6/6 windmill
Min 5. Rest
Onsdag :
A ) E2M x 5
1 Power snatch 1 snatch balance 1 Ohs
Bygg till dagens tyngsta under 5 set
B ) 2 rounds of
100 double unders or 40 burpees
50 push-ups
40 t2b
30 KB/DB stoh 2x 24/16
20 m front rack WL same 2 KB/DB
Torsdag :
A ) E3M x 4
10-12 goodmorning
8-10 double KB row
B ) E3M x 4
10-12/10-12 bulgarian split squat
4-6 Weighted pull-ups / feet ass pull-ups
C ) for time
800 m run
Then : 21-15-9-6
Power cleans 40/30
Pull-ups
Fredag : Team Friday
A )10 rounds 200 m run each ( 5 each )
Rest 5 min
B ) 60/45 cal AB 50/35- 60/40
8 rounds of ( 1 round each )
5 deadlift
4 hpc
3 fsq
2 stoh
1 thrusters
60/45 cal row
Lördag :
A ) 3 set
8-10 strict press
Rest 15 sec
8-10 push press
Rest 30 sec
40 sec flr
Rest 2 min
B ) emotm for 20 min
- 12 m reverse sled drag
- 4 D-ball cleans
- 30 m sandbag carry
- 4-6 strict t2b or weighted v-ups
- Rest
Söndag : 3 x 8 min strenght and aerob kombo rest 3 min between
- 5 heavy sandbag gtos + 10 burpee o sandbag
- 15 m seated rope pull or 1-2 rope climb + 12/10 cal AB
- 2 round DB DT + 2 round Cindy