Måndag :
A ) 5 set av:
6-8 Incline DB press
10-12 armhävningar
B ) emotm for 5 min
3-6 strict pull-ups
C ) For time :
JACKIE
1000 m row
50 thrusters 20/15
30 pull-ups
( grupp 1 startar på min 3-2-1 och grupp 2 startar på min 5 )
Tisdag :
A ) 5 rounds of
6-8 romanien deadlift
1/1 TGU
15-20 sec static hold in rings or static plank hold on parallellts
B ) E2M x 10
15/12 cal row or 12/10 bike
5 front squat 40/30
Remaining time up to 2 min : burpee
Start again on next 2 min. No rest, pace the workouts.
Onsdag :
A ) 5 rounds of
2 front squat 2 push jerk from rack
Rest 60-90 sec
B ) emotm for 24 min
- 45 sec Skierg
- 4-6 dual KB snatch
- 30-50 Double unders or 40 sec jumprope
- 4-6 dual DB boxstep ups
Torsdag
A ) 5 set back squat
6-8 @60-65%
10-12 jumping lunges or 10-12 reverse lunges
Rest 90 sec-2 min
B )3 rounds of B1. B2. 2.30 on 1.30 rest
B1. 7 dual KB thrusters + 7 pull-ups or ring row
B2. 7 slamball cleans + 7 t2b or knee raises
Fredag : TGIF Team of 2 40 min
Double HELEN TC : 40 min
3 rounds 800 m run ( 400 m run each ) + 42 KBS + 24 pull-ups
Rest 3 min
Christine
3 rounds 500 m row + 12 deadlift BW + 21 box jump
Rest 3 min
Karen 150 wb
Lördag :
A ) e90s x 5
4-6 push-press focus om drive straight up, no dip forward.
B ) 10 min AMRAP for qulity
1/1 TGU
3-4 strict pull-ups
6-8/ 6-8 one leg KB deadlift
C ) alt 10 min otmem
- 15-18/10-15 cal row
- 4-8 clean & jerk ( lagom vikt som ni kan cykla teknisk bra )
Söndag :
A ) power clean tng cykle
10 min otmem :
Min 1-3 6 power clean ( lätta )
Min 4-6 4 power clean ( medium )
Min 7-10 2 power clean ( lagom tungt )
B ) 3 x 5 min AMRAP rest 3 min between
Buy in : 75 Double unders / 20 cal bike
rt : 20 DB snatch 6 burpee box jump over