Måndag
A) Alt E90s x 10
Squat clean thrusters, 1 jerk
2-3 strict pull-ups + 5-10 sec 1 static hold in topp position
5-6 ring row from your Level + 5-10 sec, static hold in topp position
Tisdag Gott nytt år with the girls and Heros
6 min AMRAP x 6, Rest 2 min between
- HELEN : 200 m row, 12 KBS, 8 pull-ups
- DT : 9 deadlift, 6 hpc, 3 jerk
- Will Lindsay: 3 devils press 22.5/15, 8 alt DB lunges, 16 air squat
- Hollyman : 5 wb, 3 hspu, 1 power clean
- Annie : 20 Double unders, 10 sit-ups
- Mary : 3 hspu, 6 alt pistols / box step-up, 9 pull-ups
Torsdag
A ) E4m x 5
10-12 goodmornings
10-12 seal row with DB
B ) for time
600 m row / ski
60 alt DB snatch
600 m row / ski
60 burpee over DB
600 m row / ski
Fredag Team Friday TC : 40 min
50 rounds you go 1 go
3 DB/ KB burpee 2 x 24/20
5 sprawls to pull-ups /3 sprawls to c2b / 2 bmu
1 Power clean & jerk ( tung ) or 80-100/ 50-70
Lördag :
A ) 5x
8 bench press
10-12 push-ups
B ) 5x
8 strict pull-ups
10-12 biceps curl with 2 x DB
C ) 12 min AMRAP
5 t2b
10 KBS
15 goblet squat
Söndag :
A ) 4 rounds
4-5 front squat
3/3 front rack lunges same weight
Rest 2 min
B ) emotm for 30 min
15-20/10-15 cal ski or row
10 bfb
40-60 Double unders