Box prog v.51.
Måndag
A) Alt E90s x 10
- 5 deadlift @85 % of your 5 RM Level
- 10-12 bench press with DB
B ) 10-9-8-7-6-5-4-3-2-1
Strict pull-ups or ring row from your level
Push-ups from your level
Between every rounds : 10 m weighted
2x DB/KB walking lunges ( Hang or front rack )
Tisdag
A) E 2 m x 6
4-6 85% from your 3 RM Level fsq or medium heavy
B ) alt E2M x 8
7 thrusters 7 burpee o bar 40/30
7 power cleans / Ohs 7 burpee o bar
Onsdag
A) otmem for 15 min
Min 1. 30-40 sec Practise Double unders
Min 2. Amsap during 20 sec hang in rigg or tuck front leaver
Min 3. Practise hs hold wall or freestanding
B ) Team of 2
3 rounds of
14 Synk wb
16 synk KBS ( KBS lagom swing ) 32/24
Rest 1 min
3 rounds of
14 synk box jump
16 synk alt DB snatch 22.5/15
Torsdag
A) Alt emotm x 12
- 1-2 musle snatch or power snatch ( testa att gå under stången från olika djup i ps)
- 1 hang musle or power snatch + 2 Ohs
B ) 5 rounds ( person 1. Jobbar person 2. Vilar )
10-12/10-12 bulgarian split squat
C) 21-18-15-12-9-6-3
Slam ball gtos
Box jump over
Friday fun Team of 2. TC: 35 min
” The seven ”
Between every set 400 m row
Lördag
A) 5 x 10-12 @21X1 hip thrusters
B ) 5 x 1-3 eccentric pull-ups + 4-6 strict pull-ups/ ring row from your Level
C) 5 rft
300 m row
10 push press 50/35
10 burpee over bar
10 heavy wb
Söndag : E2M x 36 Team of 2
- 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