Måndag
A ) e90sec x 8
2 power cleans
2 push-press
C ) E3M x 8
200 m row
12 wb
10 alt DB snatch
Tisdag
A ) alt emotm x 10
- 6-8 push-ups or 4-6 strict hspu
- 4-6 sring pull-ups ( dra ringarna mot bröstbenet eller ring row eccentric @30X1
B ) 20 rounds you go i go TC : 25 min
8/6 cal bike
4/4 one arm DB/KB thrusters
3 burpee
Onsdag
A ) back squat
5 x 6-8 @60-70 % 1 RM
B ) e90sec x 4
10 m walking lunges ( one KB/DB in front rack hold and one KB/DB oh )
C ) 5 rounds
1 min wb
1 min bike
1 min sumodeadlift high pull ( dra skivstången upp till bröstbenet )
1 min rest
Torsdag
A ) 4 set of
6-8 strict press from rack
8-10 dual KB push press ( lätt vikt )
1 min rest
6-8 spull-ups
12-15 ring row
1 min rest
B ) 20 min AMRAP välj en variant !
- 6 ring row/ pull-ups, 8 push-ups, 12 KBS
- 2 musleup, 4 hspu, 8 KBS
Fredag : TGIF Team of 2 40 min
For time : TC 40 min
6 rounds franish
10 thrusters 43/30 + 10 pull-ups
30 Isabell 60/40
6 rounds Cindy
30 Grace 60/40
6 rounds dianeish
10 deadlift + 10 hspu 101/70
Lördag
A ) E2M x 6
1 muslesnatch
1 snatch pushpress b.n
1 Ohs
B ) team of 2
Pers 1. 2 min work 2 min rest x 10 ( Pers 2 work when pers 1. Rest )
4 dual DB/KB clean and press
8 dual DB/KB front rack squat
rt : row for cal
Söndag
3 x 10 min work
A ) emotm x 10
- 20 m sled push
- 10-14 jumping lunges add weight if you want
B ) 10 min AMRAP
10/10 sidebent with KB/DB
12 KB swing
12-16 alt one leg V-ups
6/6 KB cleans ( medium heavy )
C ) E2M x 5
10/8 cal bike
5-8 thrusters 40-50/30-35