Måndag
A ) E2M x 5
1 clean deadlift
1 hang clean
1 clean
B ) 2 min work 1 min rest until you reach 100 bbjo
6 t2b or 12 v-ups
3 power cleans 70/50 or 5 power cleans. 40/30
rt: burpee box jump over
Rest 1 min.
TC: 25 min
Tisdag
A ) Back squat
5x 3 + 3
3 pausade 3 vanliga @65-75%
Rest 60-90 sec between
B ) 4 rounds of
6/6 bulgarian split squat
30 sec
20 m farmers carry
Rest 30 sec
C ) 8 min AMRAP
6/6 KB cleans
5 m hsw or 10 m bearcrawl
24 Double unders / 60 singel unders
Onsdag
A ) emotm x 5
2 strict press 2 push-press
B ) emotm x 5
3-4 strict pull-ups ( add weight if you can and do 1-3 )
C ) alt 6 x 3 min on 2 min rest
- 15 wb 10 pull-ups/ ring row rt: row for cal
- 10 deadlift 8 stoh 50-60/35-40 rt: shuttle-run
Torsdag
A ) e90sec x 6
1 snatch balance
2 Ohs
B ) 3 rounds of
6 front squat 50-60/30-40
12 alt DB snatch
Rest 3 min
For time : 15-12-9
Slamball cleans ( medium heavy )
Slamball squat same weight ⬆️
Burpee
Fredag : TGIF Team of 2 TC: 45 min
Rosa bandet 🎀 Team Fredag
Barbara :
5 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 airsquat
Rest 3 min between rounds
*One person on a rower, split as you like
Söndag :
A ) 4 rounds
12-15 goodmorning from rack
10 m slamball kast framåt ( använd höft ! )
B ) Whitten ish TC : 35 min
5 Rounds For Time
22 Kettlebell Swings 32/24
22 Box Jumps
500 m row or 500 m Skierg or 1000 m Bikeerg
22 Burpee
22 Wall Ball Shots (10/9 )