Måndag
A ) 5 rounds of
8-12 ring push-ups
6-8 Strict pull-ups / feet ass pull-ups
Rest 60-90 sec
B ) 5 rounds
20/15 cal row / bike
10 box jump
5 devils press
Rest 1 min
• Zon 4
Tisdag
A ) 3 RM power clean
B ) E90s x 12
- 4-6 t2b + 4-6 V-ups
- 40-60 double unders / practise DU
- 4-6 hspu + 4-6 push-ups
- 8-10 slamball box step-ups • Zon 3-4
Onsdag
A ) 5 set
4 front squat @21X1
B ) 3x 6 min workouts
Min 00.00-06.00
6 min AMRAP
200 m row
8 slamball cleans
Min 09.00–15.00
5 rounds
5 burpee
10 alt KB front rack lunges
10 KBS
Min 18.00-24.00
6/6 KB snatch
6/6 KB oh squat / front hold KB squat
4x 10 m shuttle-run
• Zon 4
Torsdag
A ) 5 set
2 push press 2 split jerk
B ) 20 min AMRAP
16/14 cal row / bike
16 wb
8 pull-ups
4/4 DB push press
• Zon 4
Fredag : TGIF TC : 35 min
5 Rounds:
15 Wallballs 9/6
15 Power snatch 40/30
Rest 4 min
18-15-12-9-6-3 reps of:
Thrusters 40/30
Row / bike
Lördag
A ) emotm x 6
2-3 musle snatch
emotm x 6
2-3 power snatch
emotm x 6
1-2 squat snatch / power + Ohs
B ) 2x 7 min rest 3 between
- 30 power cleans 61/43
emotm : 4 alt front rack lunges - 200 m Skierg + 5 dual DB burpee box step-ups • zon 4
Söndag
A ) alt emotm x 12
- 4-6 deadlift @75-80 %
- 4-6 höga box jump
Rest 3 min
B ) alt emotm x 12
- 45 sec bike / row
- 20 m heavy farmers carry
Rest 3 min
C ) 5 rounds of
30 sec side bent right
30 sec side bent left
20 one leg V-ups
30 sec hollow hold
Rest 1 min
• zon 3 +