Prog v.37
Måndag
A ) back squat
1x 8 @70
1 x 8 @75
1x 8 @80
2x 4 @85
B ) on 6 min running clock
00.00-02.00
4/4 KB clean & press
8 burpee o KB
rt: box jump
02.00-04.00
4/4 KB clean & press
8 burpee o KB
rt: row
04.00-06.00
4/4 KB clean & press
8 burpee o KB
rt : bike
Rest 3 min x 3
( dela gruppen i 2-3 )
Tisdag :
A ) E3M x 5
2 push press + 2 split jerk from rack
20 m KB mixed grip ( one arm front hold one arm oh hold )
B ) emotm x 24
Min 1. 4-6 strict hspu / hs walk / 1-2 Wall walk
Min 2. 4-6 strict pull-ups / 1-3 bmu / 1-2 RC
Min 3. 4-6 devils press
Min 4. 45 sec cardiomachine for meters
Onsdag :
A ) 5 set
4-5 sumo deadlift
3 ball drop to jump
Rest 2 min
B ) for time 30 min TC
30 cal bike
30 cal row
30 Wall ball
20 cal bike
20 cal row
20 wallball
15 cal bike
15 cal row
15 wallball
10 cal bike
10 cal row
10 wb
Torsdag :
A ) back squat
6x 4 @80 %
Rest 90 sec
B ) 4 set
6/6 bulgarian split squat @21X1
Rest 60-90 sec
C ) alt 40 sec work 20 sec rest x 12
- KB Thrusters
- Double unders / burpee
Fredag TGIF team of 2 split as you like.
TC: 35 min
60 deadlift 90-100/70-80
40 front squat 60-80/40-60
20 power snatch 50-60/30-40
Rest 3 min
50-40-30-20-10
Row for cal and hspu / hr push-ups
Rest 3 min
5 rounds
10/8 bmu or c2b or pull-ups
12 heavy slamball cleans up to shoulder hö/vä
Lördag
A ) E3M x 5
8-10 bench press
14-16 alt gorilla row
B ) alt emotm x 10
- 1-2 RC or 4-6 strict pull-ups / 4-6 ring row @30X1
- 12-15 banded pull apart
C ) 12 min AMRAP
20 m walking lunges with plate oh 20/15
12 burpee to plate
12 t2b / toe over hip / knee raises / V-ups
Söndag : e12m x 3. TC : 10 min på varje del
- 1000 m row + 50 KBS + 30 box jump
- 1.8 k bike + 100 Double unders + 30 burpees
- 800 m run + 50 wb + 30 alt DB/KB snatch