Måndag
A1. ) emotm for 5 min
1 power clean + 2 push-press
A2. ) emotm for 5 min
1 power clean + 2 split jerk @pause i catch
B ) 5 x 8-10 ring row + 5/5 bottom up KB press
C ) HELEN
Tisdag
A ) 3 x 8-10 back squat runt 60-70 %
2 x 4-6 back squat runt 70-80 %
Vila mellan 60-90 sec mellan set
B ) 20 m walking lunges mixed grip ( 1 KB front hold/ 1 KB hang )
20 burpee o box
20 push-ups / hspu
20 cal AB/ row
100 Double unders / 600 m Skierg
20 cal AB/ row
20 push-ups / hspu
20 burpee o box
20 m WL mixed grip
TC: 20 min
Onsdag
A ) alt emotm for 16 min
- 8-10 Seated dual DB press
- Alt 16 gorilla row
- 10-30 sec flr or plank hold on paralette
- 3/3 windmill
B ) 6 rounds
400 m run
10 deadlift 100/80
Rest 2 min
Torsdag
A ) snatch
B ) emotm x 24
- 45 sec AB for cal
- 4 hang clean 3 front squat 2 stoh
- Rest
Friday Mash-up
For time
50 thrusters 50/35
emotm : 5 burpee
TC :10 min
Rest 4 min
50 clean 70/50
emotm : 5 burpee
TC :10 min
Rest 4 min
Lördag : 35 min AMRAP
1 min row
25 m reverse sled pull ( använd utomhus slädarna )
50 m farmers carry heavy
1 min Skierg
6 heavy slamball/sandbag lift over target ( häng en skivstång i riggen som target )
45 sec Battlerope
Söndag :
A ) 5 rounds
4-6 bench press
12-15 hantel flyes
Rest 60 sec
B ) 3 rounds
10-12 banded biceps curl
10-12 Eagle rows
Rest 60 sec
C ) e5m x 5 ( minst 1 min vila )
400 m row / 1 k AB
6-8 strict pull-ups / 6-10 ring row
8-10 dual front rack squat 22.5/15 or 10-12 Ohs 50/35