Måndag
A ) Back squat
1 x 10 @60
1 x 8 @65
1 x 8 @70
1 x 8 @75
1 x 6 @80
B ) 2 rounds
30 m dual front rack DB WL
15/12 cal AB/ row
10 sandbag cleans
15/12 cal AB/row
10 bearhug sandbag squat
Rest 2 min
Tisdag
A ) 5 rounds
2 strict press + 4 push press + 10 sec oh hold
14 gorilla row
30-40 sec Hollow hold
90 sec rest
B ) 6 rounds
50 Double unders / 250 m Skierg
6/6 KB hang snatch
1-2 bmu or 4 burpee pull-ups
Rest 1 min
Onsdag
A ) e90s x 6
1 snatch deadlift high pull
1 power snatch
1 Ohs
B ) alt emotm x 20
Min 1. 15-20 wb
Min 2. 6-8 Burpee DB box step over
Min 3. 45 sec Row for cal
Min 4. Rest
Torsdag
A ) Back squat
2 x 2 @75
2 x 2 @80
2 x 2 @85
Rest 90sec to 2 min
B ) Team of 2 as fast y can
10 rounds of ( 5 rounds each )
6 power cleans 60/40
6 burpee o bar
6 cal AB
Fredag mash-ups in teams TC : 35 min
6 rounds of:
– 1 rounds Mary
– 1 rounds DT
Rest 3 min
6 rounds of:
– 12 t2b
– 12 Ohs 42.5/30
Rest 3 min
3 rounds of:
– 400 m run ( both )
– 20 pull-ups
Lördag
A ) E2M x 5
8-10 ring push-ups
20-30 sec flr
Rest as needed
B ) emotm for 30 min
Min 1. 4-6 devils press
Min 2. 45 sec AB
Min 3. 30 sec V-ups
Min 4. 8-10 slamball stoh
Min 5. 45 sec row
Min 6. 30 sec russian twist with plate
Söndag
A ) 5 rounds of
5 deadlift @55-70 %
15 Reverse Snow Angel
B ) 30 min AMRAP
20 m prowler push
20 m farmers walk
3 rounds of Cindy ( 3-5 strict pull-ups, 10 push-ups, 15 air squat