Måndag
A ) emotm for 6 min
6-8 Seated strict press ( sittande på golvet eller på bänk ) med skivstång
B ) emotm for 6 min
14-16 dual bent over DB/KB row ( alternerande drag )
C ) 3 rounds TC : 20 min
400 m run or 500 m row
1 rounds DT with KB or DB ( utmanade vikt )
12 deadlift
9 hang cleans
6 stoh
Rest 1 min
Tisdag
A ) Back squat super set
5 set
4-6 reps @20X1 70-75 % 1 RM
3-4 höga hopp
Vila ca 90 sec
B ) 5 set of lunge cluster team you go i go
6-8 reps of ( 1/1 reverser lunge + 1 thrusters = 1 rep ) barbell or KB front rack
20 sec sprint on the bike
C ) for time
21 Slamball cleans
21 box jump
15 slamball gtos
15 box jump
9 slamball stoh hö/vä
9 box jump
Onsdag
A ) clean for 15 min
Min 1-5
3 power clean
Min 6-10
3 hang power clean
Min 11-15
3 squat clean or 1 power 2 front squat
B ) emotm for 15 min
- 45 sec bike
- 10-16 wb använd en tyngre boll än ni brukar
- 45 sec shuttle-run with a burpee ( 10 m banor med en burpee vid varje kona )
Torsdag
A ) 5 rounds
30 sec bench press
30 sec rest
30 sec strict pull-ups or banded latsdrag
30 sec rest
30 sec plank hold shoulder taps
30 sec rest
B ) 3 rounds
400 m run
16 alt one arm devils press
12 t2b / knee raises / V- ups
Rest 1 min
Fredag : TGIF Team of 3. 40 min TC
Pers 1. 200 m row
Pers 2. Work
Pers 3. Rest
5 rft
30Hang power cleans
40 burpee o bar
30 thrusters
Round 1. 30/20
Round 2. 40/30
Round 3. 50/35
Round 4. 60/40
Round 5. 70/50
Lördag
A ) E3M x 5
6-8 romanien deadlift
4-6 strict hspu / 6-8 eccentric push-ups
4-6 alt hand over hand rope pull up to chest/ 6/6 one arm ring row
B ) 30 min AMRAP
400 m run / 500 m row / 1 k bike
20 m farmers carry ( heavy )
6-8 heavy slamball cleans over shoulder
12 alt KB/DB push-press ( one arm press one arm in front rack hold )
Söndag
2 x 16 min rest 3 min
A ) otmem for 16 min
- 4-6 dual KB burpee box step over
- 14-16 Abmat sit-ups
- 30 sec front rack hold 40/30 ( Barbell from rack )
- Rest
B ) 16 min AMRAP
400 m row ( active rest )
Then : 3 rounds
6 slamball clean
6 slamball lunges
6 slamball squat
Start on rower again !