Vecka 48.
Mån
A ) E2M x 6
1 front squat, 1 push press, 1 jerk ( bygg upp till en utmanade set )
B ) 3x 4 min on 3 min of
- 8 box jump over, 8 D ball thrusters
- 12 KBS, 9 t2b, 6 push ups / hspu
- 6 burpee, 4 deadlift, 2 cleans / squat cleans
Tisdag :
A ) Snatch bygg till en dagens tyngsta power snatch from pp
B ) 5x 2 80% av dagens A
C ) 5 rft
Start every new round : 50 DU or 200 m ski
15/12 cal row
12 m walking lunges with plate oh 20/15
12 alt DB snatch
Onsdag :
A E3M x 5
5 front squat ( Mellan – tungt )
6/6 Gorilla row
B ) 7 min AMRAP
10 thrusters 40-50/35-25
10 ring row /pull-ups
10 burpee o bar
Rest 3 min
7 min AMRAP
10 hpc
10 box jump
10 DB front squat / Ohs ( samma som thrusters )
Torsdag :
A: 5 set of Rest 2 min between set
12-15 goodmorning
1/1 TGU
B ) E3M x 10
12-15/ 8-12 cal row
12-15/8-12 cal
8 D ball gtos
Fredag : Hero Friday individual or in team TC : 40 min
Whitten with row or bike
Lördag : Bring a friend
A ) teknik : push-ups, KBS, lunges
B ) team of 2 E2M x 16
12 m synk lunges goblet hold 12 KBS
12-16 synk slam ball throws
8-12 push-ups, 8-10 synk sit-ups
20-30 cal AB
Söndag : Team of 2
E2M x 36
12-16 cal synk row
6-8 cal bike and KB deadlift ( person 1. Börjar på AB person 2. På deadlift sedan byt )
12-16 D ball kast över räcke
20 m sled drag ( one person in static Jägarvila, sedan byt )
8-10 synk burpee box jump over
10-16 D ball wrestler rolls. ( Alt one at a time )