Måndag
A) Alt E90s x 10
5 of each
- 3-4 front squat @heavy
- 6-8 DB seated press
B)For time:
2 rounds
10 box jump
10 thrusters 40/30
10 KBS
10 front squat
10 pull-ups
10 goblet squat
Tisdag
A) E 75s x 6
2 pushpress 1 jerk
B)2 min on 30 sec off x 12
- 7/7 one arm front rack lunges rt: AB
- 8/8 trunk rotation + 8 V-ups rt: ski
- 20 +20 farmers walk + 20m bearcrawl rt: shuttlerun
- 6-8 push-ups + 20 sec plank hold rt: slamball throws
Onsdag
A) 10 min hs walk practise or progression work
B)Team of 2
300reps for time: 3 min on 1 min rest
- Buy in 10m x 5 sandbag carry 60/45 : AMRAP: stoh 40/30
- Buy in 10m x 5 sandbag carry 60/45 : Burpee box jump over
- Buy in 10m x 5 sandbag carry 60/45 : Double unders or single unders
Torsdag
A) Alt emotm x 12
- 5-7 hang power clean
- 1 hang power clean + 4-6 push-jerks
B ) 5 rounds
- 10-12 goodmornings
- 12 m waiters walk with 2 KB
C) 10 min AMRAP
150 m row
1 round machoman
Fredag
Luciawod
Lördag
A) 5 x 6-8 @21X1 bulgarian split squat r.a.n
B)5 x 4-6 strict pull-ups + 8-10 push-ups r.a.n
C) 8 min AMRAP
6 t2b
6 DB snatch
35 double under
Söndag : team pass
E2M x 18
- 6-8 cal bike and 8-10 slamball thrusters ( pers 1. Start on bike pers 2 start on thrusters sedan byt.
- 12-16 slamball kast över räcke
- 6-8 synk box step-ups with KB
- 12 m reverse sledpull + plank hold ( person 1. Reverse sled, person 2 planka sedan byt.
- 10-16 slamball wrestler rolls (alt one at time )
- 12-15 banded dips 12-15 banded biceps curls