Måndag
A ) 5 set of
16 step death March with KB/DB
12 m reverse sled drag
8 heavy KBS
Rest 60 sec
B ) emotm x 12
Min 1. 10-18 cal row
Min 2. 10-18 burpees
Min 3. 6-10 slamball cleans
• Zon 4
Tisdag
A ) front squat
1×7 reps @60%
2×5 reps @70%
3×3 reps @80%
Rest 60-90 sec between set
B ) E5m x 5
2 rounds of
6 burpee over bar
5 deadlift
4 hpc
3 front squat
2 thrusters
1 stoh
• barbell 50-60/ 30-40
• Zon 4
Onsdag
A ) emotm x 10
2 strict press ( 3 sec paus @top on rep 1)
B ) E2M x 4
10-12 barbell upright rows
10-12 barbell bent over row
C ) 10 min AMRAP
4 strict hspu / 8 dual DB push press
8 deadlift 100/70
12 box jump over
• Zon 4
Torsdag
A ) emotm x 10
Bygg till en lagom tung och teknisk bra clean and Jerk anyhow.
B ) for time :
10 one arm devils press 22.5/15
15 m oh one arm walking lunges
20 wb
25 cal row
20 wb
15 oh one arm walking lunges
10 one arm devils press
• Zon 4
Fredag : TGIF
For time:
400m row / 800 m BikeErg
3 rounds
21 wb
15 pull-ups
9 power snatch / power clean 40/30
400m row / 800 m BikeErg
3 rounds
21 KBS
15 t2b
9 thrusters 40/30
400m row /800 m BikeErg
Lördag
A ) 5 rounds of
20 sec on 40 sec off
- Dual KB/DB front rack squat
- Russian twist with plate
- Dual KB/DB cleans
- Sit-ups to plate press up
- Dual KB/DB thrusters
B ) 5 rounds
15/12 cal bike/ row
10 burpee over erg or parallette
5/5 KB snatch
Rest 1 min
• zon 4
Söndag : emotm x 40
Min 1. 10-12 seesaw KB press
Min 2. 4-8 strict pull-ups
Min 3. 4-6/4-6 lunges to plate ( främre delen på en viktplatta )
Min 4. 12 Glutebridge floor press
Min 5. 10-12 goodmorning with barbell
• zon 3