Måndag
A ) emotm x 42
Min 1. 5-7 thrusters + 5-7 pull-ups
Min 2. 8-15 cal row
Min 3. 5-7 power snatch + 5-7 t2b
Min 4. 8-15 cal bike
Min 5. 1-3 Musle-ups/ 1-3 devils press + 5-7 burpees
Min 6. Rest
• Skivstång vikt : 42.5/30
Tisdag
A ) e90sec x 10
3-5 deadlift 70-80 %
15 m slamball kast framåt
B ) 3x 5 min on 2 min rest
30 wb
20 box jump
rt: Row for cal / bike
Onsdag
A ) Front squat
5 x 6-8 @70-75%
B ) 3 rounds of
10 alt slamball bearhug lunges
5 slamball cleans
20 m slamball bearhug carry
Rest 3 min
3 rounds
10 dual DB box step-ups
10 dual DB cleans
30 DU or 60 Single unders
Torsdag
A )3 rounds of
4-6 strict press eller skala upp till 4-6 strict hspu
Rest 15 sec
8-10 push-press eller skala upp
Rest 30 sec
B ) 3 rounds of
4-6 strict pull-ups
Rest 15 sec
8-10 ring row
Rest 30 sec
C ) alt emotm x 16
- 10-12 alt one arm oh lunges with DB/KB
- 45 sec Skierg
- 6-10 t2b
- 40-50 Double unders
Fredag : TGIF Team of 2
- Min 0-14
2 rounds of
50 wb
20 devils press - Min 15-27
10-9-8-7….1
stoh 42.5/30
t2b
Box jump over - Min 28-35
3 rounds of
6 complex ( 1 clean 1 hpc 1 jerk )
15 lat bob
Lördag
A ) E90s x 10 ( one rounds of Bearcomplex )
1 power clean
1 front squat
1 push-press
1 back squat
1 push press behind neck
B ) 8 rounds of
20 sec sprint on bike
20 m farmers carry
Rest 2 min
Söndag
A ) 5 rounds of
8-10/8-10 one arm DB press
10-12/10-12 gorilla row
30-40 sec hs hold or flr or plank hold
B ) Tara ish Hero
Buy in 26 burpee
6 rounds of
20 KBS 24/16
20 push-ups
20 goblet squat 24/16
• 1st break 1 burpee
• 2nd break 3 burpee
• 3rd break and more 5 burpees