Måndag
A ) emotm x 5
1 power clean
emotm x 5
1 hang power clean
emotm x 5
1 squat clean / 1 pc + front squat
B ) alt 30 sec on 30 sec off x 16
- box jump
- Slamball gtos
Tisdag
A ) 5 rundor from squat rack
3 back squat
3/3 back rack lunges
Rest 60-90 sec
B ) for time TC : 12 min
Buy in : 100 double unders / 30 cal bike
60 bfb
30 Ohs 50/35 or front squat
10 devils press 22.5/15 or skala upp till 8 bmu
Onsdag
A1. ) Teknik split jerk
A2. ) emotm x 6
1-2 split jerk
B ) 3 rounds
Start every rounds with
500 m row / 1 k bike
Then :
Round 1. 10 pull-ups + 10 push-ups + 10 air squat
Round 2. 20 pull-ups + 20 push-ups + 20 air squat
Round 3. 30 pull-ups + 30 push-ups + 30 air squat
Torsdag
A ) emotm x 12
1 power cleans 40-50/30-35
2 hang power cleans
3 front squat
B ) 4-5 rounds
8-10 / 8-10 one leg deadlift ( KB or barbell )
3-4/3-4 windmill
20-30/20-30 sec one arm KB oh static hold
Rest 60 sec
TGIF – Friday
The Gauntlet 35 min AMRAP
JACKIE 1000 m row/2000 m AB
50 thrusters 20/15
30 pull-ups
Then:
Karabell
10 rounds
3 snatches/ clean & jerk 40-50/30-35
15 wb
rt : Cindy
Lördag
A ) 4 rounds of
4-6 ring push-ups / regular push-ups @21X1
4-6 Strict pull-ups
Rest 60-90 sec
B ) emotm for 20 min
Min 1. 3-5/3-5 DB clean & press
Min 2. 6-10 DB front rack box step up
Min 3. 6-10 front hold DB squat
Min 4. 6-10 burpee o DB
Min 5. Rest
Söndag
A ) 4 rounds of superset
10 alt split stance DB/ KB RDL
5/5 DB/KB bulgarian split squat
B ) Hero Small ish
2 rounds of
1000 m row / 2 k AB bike
50 KBS 24/16
50 box jump
800 m run