Måndag
A ) alt emotm x 10
- 1 clean deadlift
1 clean deadlift high pull - 2 power clean pause @catch
B ) Back squat
1 x 10 @65
1 x 8 @70
1 x 8 @75
2 x 6 @80
C ) for time TC : 14 min
800 run
60 cal row
30 KBS 32/24
20 burpee pull-ups
Tisdag
A ) 3 rounds
40 m KB farmers carry
7-6-5-4-3
Push-ups
Pull-ups / ring row
40 m KB farmers carry
Rest 2 min
B ) You go, I go TC : 20 min
10-12/ 7-9 cal AB
4-6 slamball cleans up to shoulder alt hö/vä ( heavy )
Onsdag
A ) e90sec x 5
5 push-press
15-20 banded pull apart
B ) 3 set TC : 30 min
1000 m row
20 t2b
5 devilspress 22.5/15
3 rope climb or 10 strict pull-ups
2 min Rest
Torsdag
A ) Back Squat
6 x 3 @80 %
Rest 90sec
B ) emotm for 24 min
- 10-15 box jump over
- Alt 12-14 goblet hold lunges
- 8-10 burpee Wall ball
- 12 alt dual DB push-press ( one arm front hold one arm push-press
Fredag mash-ups in teams
TC : 20 min per del.
Dela så 10 par börjar på varsin del. Blir mer plats i räcket.
20 rounds ( You go, I go )
5 dual DB deadlift
3 hspu
1 bmu / rmu or 4 strict pull-ups / 6 ring row
Rest 5 min
20 rounds ( You go, I go ). TC : 20 min TC
250/200 m row
5 thrusters 42.5/30
Lördag
A ) emotm for 15 min
Min 1-5. 2 power snatch
Min 6-10. 2 snatch/ ( något tyngre )
Min 11-15 1 snatch
B ) 30 min AMRAP
3 min AB/row/Skierg ( välj en maskin och använd under hela passet )
8 slamball kast över rigg ( välj en target där DU måste ta i )
8 dual KB swings
Söndag : 3 x 10 min rest 2 min
A ) 30 sec work 30 sec rest
Alt Bench press and Barbell row
B ) 30 sec work 30 sec rest
Alt dual KB snatch and KB box step-up
C ) emotm for 10 min
5-7 burpee pull-ups