Måndag
A ) 5 set of
4-6 front squat ( heavy )
8-10 lunges KB front rack
B ) 5 set of
6-8 strict press
6-8 KB push-press
C ) emotm for 8 min
5 push-ups
6 alt DB snatch
8-12 air squat
Tisdag
A ) Bygg till 3 RM hang clean
B ) 18 min AMRAP
3-5 strict pull-ups/ ring row + 3-5 push-ups
Or scaled up to 3-5 rmu/bmu
8 power cleans
24 box jump
13 burpees
Onsdag
A ) 4 rounds of
10-12 seal row
10-12 seesaw KB press
B ) alt 8 set 90 sec on 90 sec of ( 4 av vardera del. 2 min vila för byte
B1. 12/10 cal AB
8 musle snatch or power (40/30)
rt: burpees
B2. 10 KBS 32/24
8 t2b
6 box jump over
Torsdag
A ) 5 rounds of
6-8 sumo deadlift
B ) 100 Double unders or 40 cal AB
30 push-ups
30 One arm thrusters with DB
30 pull-ups / ring row
30 box step-up with one DB
100 m sandbag carry 60/40
Team Friday TC 35 min : team of 2
15-12-9-9-12-15
– Thrusters
– Barfacing burpees
Rest 3 min
21-18-15-12-9-6
– Power cleans
– hspu / push-ups scaled up to plate
Rest 3 min
6 rounds ( one round each )
– 15/12 cal row or 12/10 AB
– 6 slamball box step over
– 3 bmu or scaled 6 devilspress
Lördag
A ) 5 set of
8-10 bänkpress
10/10 one leg deadlift with 1-2 KB
B ) 5 set of
10/10 bulgarian split squat / scaled lunges front feet on plate
6-10 sringdips / dips from boxes
C ) 7 min sandbag challenge
For 7 min Sandbag carry / slamball carry
E30sec 3-5 burpees
Söndag
A ) Hero Devil of Ramal ish
35 min AMRAP
8 manmaker ( 1 reps = 1 push-ups 1 clean 1 thrusters / partner in plankhold
20 Back squat 50/35 / partner in Wall-sit
24 one arm DB snatch / partner in scissorkicks