Måndag
A ) 6 set of
2 hang power clean + 1 squat clean ( bygg till en utmanande set )
Rest 60 sec between
B ) emotm for 16 min
- 6-8 KB push-press + 10 sec static oh hold
- 15/12 cal AB
- 14-16 russian twist
- Rest
Tisdag
A ) Styrke del / teknik Strict pull-ups
B ) 5 rounds
12 t2b
30 Double unders
12 push-ups / hspu
300 m row
Rest 2 min
Onsdag
A ) E4m x 5
8-10 slamball floor press
10/10 crockrow
10-30 sec static hold in rings
B ) for time
25 box jump
20 dual DB deadlift 22.5/15 / KB 24/16
10 m dual DB WL
20 dual thrusters
25 box jump
Torsdag
A ) E2M x 5
4-6 deadlift ( heavy )
4-6 shspu / 2-4 hspu feet or knee on boxes / 1-2 eccentric hspu
B ) for time
– Min 00:00
15-12-9
Row for cal and burpee o erg / AB for cal and burpee over parallettes
– Min 06:00
4 rounds
6 power cleans 50/35
10 pull-ups
– Min 12:00
400 m run
15 burpees
200 m run
12 burpee
100 m run
9 burpee
– Min 18:00
6 min AMRAP
6 Ohs / front squat / Slamball squat
6 t2b
Friday mash-up
The seven
Lördag
A ) emotm for 15 min
1 snatch
( samma vikt på varje 5 min otm del, bygg vikt var 5:e min om man vill och kan tekniskt )
B ) alt 30 sec on 30 sec off x 20
- Slamball gtos
- Skierg
- Dual DB box step over
- Row
Söndag
A ) 3 x 10 min rest 2 min between
- emotm for 10 min
Even min : 10-12 seated DB press
Uneven min : 8-10 ring row - emotm for 10 min
Even min : 10-12 liggande triceps press
Uneven min : 10-12 dual DB biceps curl - 10 min AMRAP
10 KBS 32/24
10 10 V-ups
10 cal AB / row /Skierg
Dela gruppen i två på grupp 1 och 2.
Sedan gör alla del 3 tillsammans.