Måndag
A ) alt e90sec x 10
- 1 clean pull 1 power clean 2 front squat
B ) alt 6 x 3 min on 2 min rest
- 1 rounds dual DB DT 17.5-15 / 10-12.5 + 4-6 strikt pull-ups
- 10/8 cal AB then : 20 DU + 6 dual KB box step over ( hold anyhow )
Tisdag
A ) kipp teqnicue
B ) alt 4 rounds of Rest 3 min between TC :30 min
- 7-6-5-4-3-2-1
Power snatch and bfb - 7-6-5-4-3-2-1
c2b and bfb
• om DU inte gör c2b, byt till 10-9-8-7-6-5-4 ringrow, följ bfb schemat.
Onsdag
A ) emotm x 15
- 8-10 incline DB press
- 8-10/8-10 Crockrow
- 10 m x 2 mixed grip KB carry ( one arm front rack / one arm oh )
B ) 1000 m run
800 m row or 1 k AB
40 heavy slamball cleans
100 m slamball carry
Torsdag
A ) E2M x 6
6-8 sumomarklyft
4-6 explosiv heavy russian KBS
B ) 40 sec on 20 sec rest
9-12-15-21-27
AB for cal
Thrusters 30-35/20-25
Box jump
Friday Mash-up Hero ”Lupo” in team
1943 m row
100 wb
90 deadlift
80 hr push-ups
70 box jump
60 t2b
50 burpees
40 power cleans
30 push press
20 weighted step lunges
10 thrusters
1943 m row
• vikt 60/40
Lördag
A ) 5 set
1 power snatch 1 snatch balance 1 Ohs
B ) 30 min AMRAP
12 m seated sled pull
1 min Skierg
20 m sled push
1 min AB
5 one arm suitcase deadlift + 10 m carry x 2 ( hö/vä )
20-30 sec static hang in rack / Amsap tuckleaver
Söndag
A ) emotm for 35 min functional bodybuilding
- 8-10 biceps curl
- 8-10 bench press
- 10-12 dual bent over hantel flyes
- 6-8 strict pull-ups
- Rest