Måndag
Murph memorial day
Version 1 and 2 ( med eller utan viktväst )
1 Mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Version 3.
1 mile run
20 rounds of Cindy
1 mile run
Version 4.
In team of 2
1 mile run ( both walk/jogg/run )
100 pull-ups
200 push-ups
300 squats
1 mile run ( both walk/jogg/run )
Tisdag
A ) emotm for 18 min
- 4 Bamboo press + 10 sec pause @top
- 12 dual DB/KB chest supported row
- 12-15 V-ups
B ) emotm for 18 min
- 15 wb
- 20 bjo
- hang snatch below knee ( 5 reps each side )
Onsdag
A ) emotm for 10 min till för dagen tyngsta
1 power clean 2 front squat
B ) 4 x 5 min intervals rest 3 between
Flow 1.2.1.2
- 5 min AMRAP
10 oh WL ( right arm )
10 sit-ups
10 oh WL ( left arm )
10 push-ups - 5 min otmem
35 Double unders / 150 m Skierg
rt of min : devilspress
Torsdag
A ) 5 rounds
3-4 back squat @21X1
2-3 plyojump on boxes
Rest 2 min
B ) 2 set of 2 rounds
15 deadlift ( lätta )
9 burpee pull-ups
10 m bearcrawl or 7.5 m hsw
Rest 2 min
Fredag : Friday Mash-ups
2 rounds
20 m sledpush sprint
15/12 slamball cleans ( medium weight )
Rest 3 min
27-21-15-9
Thrusters 40/30
Row or bike
Lördag
A ) snatch
B ) E4m x 5
18-21 cal AB / 12-15 cal AB/row
6 snatch
2 RC or 12 m sled pull
TC : 3 min each round 1 min rest
Directly into :
7 RC or 12 m x 3 sledpull
15 snatch
21 cal AB/row
Söndag
A ) emotm x 8
6-8 bench press
B ) emotm x 8
4 strict pull-ups + 4-6 ring row
C ) 25 min AMRAP
200 m run with odd objekt
20 m reverse sleddrag
50 m sandbag bearhug carry
200 m run b.w
50 m one arm KB farmers carry