Måndag
A ) Technique Handstand / handstand push-ups
B ) 5 rounds
400 m run
22 wb
22 m DB one arm walking lunges 22.5/15
Rest 3 min
Tisdag
A ) E2M x 5
- 8-10 push-ups / ring push-ups ( använd vikt om DU är stark nog )
- 6-8 spull-ups / feet ass pull-ups
B ) 5 rounds of 40 sec on 20 sec off ( samma vikt genom alla övningar )
- Dual KB/DB burpee clean & press
- Dual KB/DB row
- Dual KB/DB floor press
- One arm KB/DB hang snatch
C ) alt 30 sec on 30 sec off x 6
- V-ups
- Toe taps
Onsdag
A ) 5 rounds
12 hip thrusters
Rest 1-2 min
B ) For time: TC : 30 min
20 squat with dual KB/DB
20 Abmat sit ups
20 pull ups
20 Box jump overs
Rest 2 minutes
For time:
30 dual DB push-press
30 Abmat sit ups
30 pull ups
30 Cal AB
Rest 3 minutes
For time:
40 dual DB lunges
40 Abmat sit ups
40 pull ups
40 Cal row
Torsdag
A ) Snatch pause @below the knee @knee @power position
B ) 5 x 3 snatch grip push-press b.n pause@ 2 sec @top
C ) 60 Slamball cleans ( 50-60/ 30-45 )
emotm 5 burpee o Slamball/sandbag
TC : 10 min
Fredag : Friday smash-up TC: 40
Begin at 0:00
AMRAP 12 minutes of:
• 1 round of ”Cindy”
• 1 round of “DT”
Begin at 20.00
8 rounds of
• 3 squat cleans 205/135
• 15 kettlebell swings 53/35
• 45 double-unders
Lördag
A ) 5 rounds bygg till ett tungt set.
3 back squat 3/3 reverse lunges
B ) E2M x 4
6/6 Banded DB press
4/4 windmill
C ) 2 x 6 min rest 2 min
- 200 m run
6 gtoh
12 t2b - 50 Double unders
6 devils press
12 wb
Söndag
A ) bygg till en tung 1:a split jerk
B ) emotm for 6 min
2-3 70% of A
C ) 35 min AMRAP ( utomhus )
400 m run
30 m sandbag bearhug walk
500 m row
30 m one arm farmers walk with KB