40.
Mån
A ) 10 min kipp technique
B ) 4 rounds of
10 kipp pull-ups
8 hspu or Hr push-ups
6 2x DB/KB hang squat clean
Rest 5 min
Against 20 min running clock
100/80 cal row / AB
800 m run
rt : 12 t2b
6 2x DB/KB thrusters
Tisdag :
A ) 12 min otm
Min 1. 5 back squat @70 %
Min 2. 3 front squat ( samma vikt som ovan )
B ) 12-10-8-6-4-2
Ring row
Ohs one arm oh lunges with KB/DB ( split the reps between right and left arm )
C ) 7 min AMRAP
6 D-ball clean
6 2x DB/KB box step over
Onsdag :
A ) technique push jerk / split jerk
B ) emotm for 8 min
1 push jerk
1 split jerk
C ) 16 min alt otmem
Min 1. 10-14 cal row
Min 2. 8-12 burpees
Torsdag : FBB
A ) 5 set
- 12-15 hip thrusters
12-15/ crock row - 12-15/ 12-15 one leg deadlift
12-15 D-ball squat cleans - 12 m straddle seat rope pull
12-15 2x DB bench press
( dela gruppen i 3 med 4 personer i varje )
Fredag : Team Friday TC :42 min
Min 0-20
Barbara
100 pull-ups / australian pull-ups
150 push-ups
200 sit-ups
250 air squat
Min 25-30
Grace
30 clean & jerk
Min 31-36
Elisabeth
45 squat cleans
45 ring dips / Diamond push-ups
Min 37-42
DIANE
45 deadlift
45 hspu
Lördag :
A ) 10 min built 2 RM Ohs barbell taken from floor
B ) 25 min AMRAP
500 m row
20 box jump
500 m ski
20 m farmers carry
25 cal AB
20 burpee to plate
Söndag : 2 x 20 min workout rest and transition 5 min
- Team of 2
100 cal AB
100 D-ball over rack ( midje höjd ) over and under rack
100 D-ball squat ( bearhug hold ) - 20 m sled drag 10 m forward 10 m reverse
20-30 sec hs hold or flr
20 m KB mixed rack WL
10-20 sec static hang in rope + 1-2 rope pull
20 m sandbag bear hug carry