Mån
A ) 5 set of
5 front squat @medium
5 strict pull-ups
10 seated DB press
B ) for time TC : 20 min zone 4
50 cal row/ 45 cal bike
40 one DB box step-ups 22.5/15
30 power cleans 40-60/30-40
20 thrusters ( same weight ☝🏽 )
10 burpee – pull-ups or scaled up to 10 bar musle-up
Tisdag :
A ) 8 min to find 3 RM Ohs
B ) E2M x 5
10-12 romanien deadlift medium weight
C ) team of 2
50-40-30-20-10
stoh 40/30
Synk burpee o bar
Onsdag :
A ) 10 min double unders practise
B ) 3 min on 60 sec off zone 4
Start every rounds :
50 double unders or 12 cal ski erg
15 KBS 24/16
10 goblet squat
AMRAP rt : power snatches 35/25
Goal : reach 100 snatches
Scaled : power cleans 40/30
Torsdag : Ben styrka och explosivitet !!
A: 5 set av:
3-5 backsquat @ 10X1
4 jämfota hopp för höjd
B: 5 set av:
6/6 bulgarian split squat med hopp (främre foten lättar ca 1 cm)
4 seated box jumps (landa med raka-ish ben!)
D: 4 set av:
20 AbMat sit ups (No arms)
10/10 Plank hip rolls
15 Russian leg lifts
A och B körs med en partner – köra ett helt sätt av alla övningar medans partnern vilar, sedan vilar DU när partners kör.
Fredag : Team Friday TC : 35 min
8 min to find a heavyiest 1 RM BEAR COMPLEX
Rest 5 min
100/80 cal row or AB ( one work one in deadhang )
Into :
21-15-9
Squat clean thrusters 75/50
Strict pull-ups
Buy out : 200 double unders
Scaled :
42-30-18
Thrusters 40/30
Australian pull-ups
Buy out : 400 single unders
Lördag :
A ) otmem for 40 min
Min 1. 20 m sandbag carry
Min 2. 6-8 Parallette push-ups
Min 3. 12 m straddle seat sled pull
Min 4. 6-8 box step over with KB/DB mixed grip
Min 5. 30 sec hs hold
Min 6. Rest
Söndag : Every 10 min for 40 min
First 10 min :
1000 m row
50 sandbag squats 40/25
30 t2b
Sec 10 min :
AMRAP
10 m WL with D-ball ( hold anyhow )
10 cal AB
10 D-ball floor press
Third 10 min :
Alt emotm
- 4-6 spull-ups
- 2-3 medium clean
Last 10 min :
Alt 30 sec on 30 sec off - AB mat sit-ups
- Plank hip rolls
- Russian leg lift
- Russian twist
- Hollow hold