Måndag
A ) Back Squat
1x 8 @70-73
1x 6 @75-78
1x 6 @85
1x 6 @89-90
1x 4 @95
B ) Min 00.00, 08.00, 16.00
20/16 cal AB / row
20 burpee box jump over
20 m dual front rack lunges 22.5/15
Tisdag :
A ) alt emotm for 12 min
- 4 push press from rack ( medium- heavy )
- 6-8 eccentric ring row / 1-2 RC
B ) 2 min on 1 min rest x 6
- 12/10 cal + 6 box step over with ball
- 6 stoh 50/35 + 12 Abmat sit-ups
Onsdag :
A ) emotm for 10 min
3 Squat clean thrusters + 3 thrusters
B ) 12 min
1000/ row
Then AMRAP :
5 pull-ups
10 russian twist with plate
15 squat with plate front hold
Rest 4 min
12 min
2 k / 1.8 k bike
Then AMRAP :
40 m shuttle-run
12 alt DB/KB snatch
12 alt DB/ KB lunges
Torsdag :
A ) back squat ( mjölby )
2×2 @84
1x 1 @94
1x 1 @99
1x 1 @105 +
B ) förbered för C
2 rounds
10/8 cal AB + 5 lätta cleans
C ) 15-12-9 x 2
Power cleans / slamball cleans and burpees over bar
Rest 10 min between rounds
( spar inte på krutet i runda 1, vila gör runda 2 försök hålla jämna steg med runda 1 )
Fredag TGIF team of 2 split as you like.
TC: 40 min
6 rounds ( split as you like )
10 gtoh 50/35
6 x 20 m shuttle-run
Rest 3 min
27-21-15 ( split as you like )
Hang squat clean 50/35
t2b
hspu / hr push-ups
Rest 3 min
4 rounds ( one round each )
300/250 m row
21 KBS
15 pull-ups
Lördag
A ) E2M x 6
2 power snatch from hang
B ) alt emotm x 10
- 10 m + 10 m bottom-up KB walk
- Amsap static hang in rigg ( ej längre än 40-45 sec )
C ) go as far as you can during 10 min.
2-4-6-8-10-12 etc
Wallball and burpees
Söndag : 3 x 10 min workouts rest 2 min between
( dela in i 3 grupper )
- Row for meters and every 2 min : 12 KBS 32/24
- 10 min AMRAP : 3 strict pull-ups 3/3 KB press 12 lunges
- Alt emotm x 10 : even min 6 slamball gtos and uneven min 6-8 slamball squat