Måndag
A) back squat, push-ups, ring row
B ) E4m x 5
10 goblet squat / back squat
10 push-ups
10 ring row
rt: plank hold
Tisdag
A ) DB snatch, clean & press, devils press
B ) emotm for 25 min
2-4 devils press
8-12 cal row or AB
40-60 double unders / single unders
Onsdag
A ) muscle clean/ power clean + push-press
B ) 20 min AMRAP
6 DB box step over
12 pull-ups or ring row
24 cal row
Torsdag
A ) slamball lift, slamball cleans, slamball gtos
B )Team om 2
80 slamball lift
400m row
60 burpees
400 m row
60 slamball throws over high target
400m row
40 burpees
400m row
40 slamball squat
400m row
20 burpees
Team Friday Team of 2 TC : 35 min
6 rounds
– 15 power cleans 50/35
– 45 double unders / 90 SU
– 15 push jerk
– 45 double unders / 90 SU
Rest 5 min
10 rounds
– 8 slamball gtos
– 6 hspu / push-ups
– 4 strict pull-ups / ring row
Rest 3 min
For time
– 50 Buddy sit-ups with high five in top
– 1000 m row
– 50 front squat 70/50
Lördag
A ) deadlift, wb, utfallskliv
B ) e4m x 5
200 m row
6-8 deadlift ( använd KB/skivstång )
rt: AMRAP wb till min 3
Söndag
35 min strongman and aerobtraining
1 min row
8-10 slamball floorpress
1/1 TGU
1 min AB
30 m bearhug sandbag
4/4 windmill
1 min skierg
6/6 suitcase lift
10/10 side plank