Måndag :
A 1. ) under 12 min bygg till en medeltung 3:a i front squat med en paus i botten 2-3 sec i botten
B ) emotm x 21
- 15-20/ 10-15 cal AB/ row
- 16-20 one arm DB thrusters 22.5/15
- 2-3 bmu/ 4-6 c2b / 6-8 pull-ups or ring row
Tisdag :
A ) 4 rounds of
12 alt Dual KB/DB floorpress ( en hantel eller KB i topp läget under tiden man pressar den motsatta sidan )
1-2 pausade i toppen strict pull-ups + 1-2 vanliga
B ) every 5 min x 4
500 m row / 1 k bike
10 t2b
12 box jump over
Onsdag :
A ) emotm x 21
- 2-3 power cleans
- 12-14 Face to wall shoulder taps
- 12-15 heavy KBS
B ) 8 min AMRAP
6 hpc 50/35
6 front squat
6 bfb
Torsdag
A ) 5 set
5-7. Romanien deadlift @21X1
Rest 60-90 sec
B ) for time
60 double unders / 100 SU
30 wb
30 dual DB/KB box step ups 22.5/15
30 wb
60 double unders / 100 SU
Rest 3 min
Then :
3 rounds
250 m row or 0.5 k bike
10 dual KB/DB hang squat clean ( använd samma som på box step up )
Fredag : TGIF friday mash-up TC : 35 min
12-9-6
Deadlift 70/45
Power cleans
Jerk
Rest 3 min
20 cal row/ 18 cal bike
20 slamball gtos
400 m run
20 slamball gtos
20 cal row / 18 cal bike
Remaining time up to 35 min
Row or bike for cal ( använd samma maskin genom hela passet )
Lördag :
A ) 4 set of
10-12 dual KB/DB press
Rest 30 sec
30-40 sec oh hold ⬆️
Rest 1 min
B ) 3 rounds
500 m row / 1 k bike
25 KBS 24/16
25 box jump
400 m run ( om vädret tillåter ) or 400 m Skierg or 75 double unders
Söndag :
Intervals E90s x 27
- 16 Front rack alt reverse lunges
- 15-20 wb + 6-10 t2b or 8-12 V-ups
- 6 burpee box jump overs + 8 alt DB snatch