Måndag :
A ) Back squat
Bygg till en tung 3:a
Then
3x 5 @70 % of the daily 3.
B ) on min 0-3 and on min 5-10 and on min 12-20 ( 2 min rest between ) total 20 min
20 cal row
10 power cleans 60-70/40-50
20 wb
10 front squat
20 t2b
10 bmu/ c2b
Tisdag :
A ) emotm for 16 min
- 4-6 strict press
- 8-10 Barbell row
- 6-8 push ups / ring push-ups or ring dips
- 6-8 strict pull-ups
B ) 3 rounds
Buy in : 75 Double unders or 30/20 cal AB
Then : 3 rounds of
6 KB/DB push press 16/12 17.5/12.5
6 pull-ups
6 KB/DB deadlift 32/20
Rest 3 min
Onsdag :
A ) snatch
otmem x 3 min 3 Snatch High pull
otmem x 3 min 3 Muslesnatch
otmem x 3 min. 3 power snatch
B ) 10 min AMRAP Open 13.2
5 stoh
10 deadlift
15 box jump 52.5/35
Torsdag
A ) hspu
B ) emotm for 5 min
3-5 hspu ( din progresssion )
C ) Nasty NANCY ish
5 rounds
500 m run
15 Ohs 42.5/30
15 bar facing burpee
Fredag : TGIF Team of 2 40 min – Rosa bandet team fredag
5x 5 min AMRAP rest 3 min
- 20 Double unders + 10 sit-ups
- 100 m row + 5 thrusters + 5 pull-ups
- 5 squat clean + 5 ring-dips
- emotm 5 pull-ups, 10 push-ups, 15 air squat
- 40 m shuttle-run + 5 Ohs 43/30
Lördag :
A ) 4 rounds
10-12 DB bench press
14-16 gorilla row
12-14 face to Wall shoulder taps / peak plankhold taps
B ) 3 rounds
300/250 m row
10 dual burpee box step-up
Rest 3 min
3 rounds
20/15 cal AB
10 slamball gtos
Dela gruppen i 2 och låt dem börja i varsin del.
Söndag :
A ) E2.30m x 5
6-8 deadlift @21X1
6-8 bandresist KBS
B ) 3 rounds
50 cal bike / 50 cal row
40 wb
30 KB/DB push-press
20 pull-ups
10 devils press