Mån
A ) Back squat bygg till dagens tyngsta 2:a 15 min
B ) 3 rounds of
150 m row
8 burpee over erg
Rest 1 min
15/12 cal AB
8 KB thrusters 2x 16/12 or DB 17.5/ 12.5
Rest 1 min
Tisdag :
A ) otmem for 12 min
Min 1. 20 sec hs hold ( aktiva axlar/skuldror )
Min 2. 8-10 sring dips
Min 3. 3x Amsap tuck hold in rigg
B ) E6m x 4
400 m run
21 KBS. 24/16
15 goblet squat
9 push-ups
Onsdag :
A ) 8 min technique double Unders
B ) 3 rounds rest 2 min between
10 pull-ups
5-7.5 m hs walk or 15 m bearcrawl
8 devils press 22.5/15
50 double unders
15 cal AB / 20 cal row
8 hspu or 10 Hr push-ups
10 t2b
Torsdag :
A ) 5 set
- 12-15 seal row
12-15 seesaw KB press - 12-15 goodmorning
12-15 D-ball clean over rack - 12 m straddle seat rope pull
12-15 D-ball floorpress
( dela gruppen i 3 med 4 personer i varje )
C ) om tid finns
Tabata mage
Fredag : Team Friday TC :40 min
A ) 3 rounds
1000 m row split anyhow
12-10-8-6-4
Sync thrusters 42.5/30
Sync DB snatch 22.5/15
Synk burpees
Sync front squat
Lördag :
A ) 4 set
6-8 deadlift ( medium Weight / 70-75 % 1rm
Rest 30 sec
6/6 half kneeling KB bottom up press
Rest 30 sec
6-8 strict t2b
Rest 1 min
B ) 5 rounds
1 min AB
1 min double unders
1 min row
1 min wb
1 min rest
Söndag : 40 min AMRAP
400 m row
6 D-ball clean over rack ( skivstångs placering 120 cm dam / 140 cm herr )
7.5 m x 2 double DB front hold WL
400 m Skierg
12 sandbag squats bearhug
10 m x 2 one arm oh KB walk ( 10 m left 10 m right )