Mån
A ) 5 set of
10-12 seal row with KB/DB
10-12 straddle DB press
4/4 windmill
B ) 20.2
20 min AMRAP
4 DB thrusters
6 t2b
24 DU
Tisdag :
A ) E90s x 6
1 power snatch
1 hang power snatch
B ) Annie for time
50-40-30-20-10 double unders and sit-ups
Scaled DU : x 3
Buy in between every round.
Round 1. 50 cal AB or row
Round 2. 40 goblet squat 32/24
Round 3. 30 box jump
Round 4. 20 KB/DB push press
Round 5. 10 devils press
Onsdag :
A ) E3M x 5
4-6 strict pull-ups
8-10 barbell row
1/1 TGU
B ) emotm for 24 min
Min 1. 3 power cleans 1 jerk
Min 2. Wall ball
Min 3. 2 pc 2 jerk
Min 4. Slam ball throws
Min 5. 1 pc 3 jerk
Min 6.
Torsdag : Leg and hip extension
A: 5 set av:
12-15 goodmorning
30-40 sec L-sit / tuck-sit static hold in rings
B: 5 set av:
10 m step front walking lunges
10-12 banded hamstrings curl ( liggande på en bänk )
C : 5 set of
16 step deathmarch
12 m reverse sledpull ( toe to heel )
8 heavy KBS
Fredag : Team Friday TC : 40 min
Team of 3
Split as you like
130 t2b
90 hang clean thrusters 40/30
Rest 5 min
6 varv ( 2 work in synk 1 rest )
15 alt hantel snatch ( synk i toppen )
15 box step over with DB ( synk på vardera sida av lådan, DB over shoulder )
Lördag :
A ) 4 rounds of
8-10 strict press
Rest 30 sec
4-6 strict pull-ups + 12-15 banded pull-ups
Rest 1 min
B ) 10 deadlift 110/80 TC : 18 min
300 m row
15 pull-ups
10 deadlift
300 m row
10 c2b
10 deadlift
300 m row
5 burpee strict pull-ups / bmu
Söndag : 40 min strongman
5 heavy D ball / sandbag lift to high boxes 140/120
1 min AB
12 m sled drag
1 min ski
6/6 suitcase lift
1 min row
30 m heavy farmers carry