Måndag
A ) E2M x 10
4-6 deadlift
10-12 back extension ( liggandes på golvet )
B ) e4m x 5
350 m row / 0.8 k bike
8 front squat
8 t2b
Zon 4
Tisdag : Trettondagsafton pass ( team of 2, one round each ) TC : 40 min
For time :
13 Rounds of Cindy ( 5 pull-up, 10 push-ups, 15 air squat )
13 Rounds of matchoman ( 3 power clean, 3 front squat, 3 push jerk )
13 Rounds of Nate ( 2 rmu, 4 hspu, 8 KBS / 2 strict pull ups, 4 KB push-press, 8 KBS )
13 rounds of Kelly ish ( 200 m row, 10 wb, 10 box jump )
Zon 4
Onsdag :
A ) emotm x 10 start @50% built to a heavy set of :
1 power clean
1 Squat clean
B ) Alt 90 sec work 60 sec rest x 10
- 6 burpee boxjump over
12 alt DB snatch - 6/6 DB clean and press
24 double unders / 50 single unders
Zon 4
Torsdag :
A ) Back Squat
Lifting Every 2:30 minutes x 6 sets
Set 1: 10 Reps @50 %
Set 2: 8 Reps @60 %
Set 3: 6 Reps @70 %
Set 4: 4 reps @80 %
Set 5-6: 2 reps @85 %
B ) for time
20 m walking lunges with dual KB/ DB
10 hspu/ hr push-ups
20 m walking lunges
Rest 2 min
35/25 cal bike or assault bike ( no bike Erg )
15 slamball gtos
35/25 cal bike or assault bike
Zon 4
Fredag : TGIF
5 rounds of
400 m row / 1 k assault bike
20 wb
14 KBS 24/16
38 reps of X
Round 1. Alt KB snatch
Round 2. Alt KB Push-press
Round 3. Alt KB lunges
Round 4. Alt KB hang cleans
Round 5. Alt KB oh squat / goblet squat
Zon 4
Lördag :
A ) 4 Rounds of
6-8 Bench press with DB @21X1
12-14 bent over seesaw row with DB
B ) 5 Rounds of alt
20 sec on 40 sec off
- Push-ups
- Ring row / banded pull down
C ) 12 min AMRAP
15 cal row
15 KBS
15 m bearcrawl / hsw 5-7.5 m
Zon 4
Söndag :
A ) 5 rounds start @50 % of your ps and built to a challenge set of :
1 hang power snatch
2 Ohs
B ) 3 X 5 min amraps
Buy in :
35/25 cal bike or row
Then
5 slamball cleans
10 m slamball throws ( kasta uppåt ➡️framåt
Zon 4