44.
Mån
A ) E2M x 6
1 hang snatch 2 Ohs
B ) 20 min
6 strict pull-ups / 4 strict c2b / 2 bmu
10 burpees
15 goblet squat 24/16
Tisdag :
A ) 5 set of
6-8 feet assisted pull-ups or strict pull-ups
6-8 push-ups @31X1 or 6-8 strict hspu
1/1 TGU
Rest 2-3 min
B ) e4m x 5
20-24 wb
9 hang clean
6 front squat
3 PJ
Onsdag :
A ) 5 set 6-8 deadlift 70-75% 1 RM
B ) fight Gone bad ish
5 rounds of
Min 1. Burpee box jump
Min 2. AB for cal
Min 3. D-ball cleans
Min 4. Row for cal
Min 5. Double unders or ski for cal
Min 6. Rest
Torsdag : Never miss a leg day
A: 5 set av:
4-5 back squat @20X1
4 hopp över häck ( minimera tid mellan häckarna )
B: 5 set av:
6-8 lunge cluster ( front rack lunges hö/vä +1 thruster ) = 1 rep
20 sec AB sprint
C : 4 set of
10/10 box step-up ( KB front rack )
Endast ett ben på box och det andra i golvet.
20 alt jumping lunges
Fredag : Team Friday TC : 35 min
Hollyman mixed up Cindy
30 rounds
5 wb
3 hspu
1 power clean
3 rounds of Cindy
Lördag :
Alt e 90 x 24
- 6-8 strict t2b + 4-6 russian leg lift
- 1 Min burpee to target
- 4-6 bench press + 6-8 push-ups ( explosivt upp från golvet ! )
- 1 Min box jump over
- 12-15 goodmornings
- 1 Min Skierg
Söndag :
2x 15 min workout rest 5 min between
team of 2 ( pers 1 one round pers 2 do cal in bike )
20 m D-ball throws 6 gtos 30 Double unders.
400 m row
4 KB/DB manmaker
6 KB box step-over