Måndag :
A ) e20sec x 30
1 clean anyhow ( utmaningen är att varje clean ska kännas likadan )
B ) alt emotm x 20
Min 1. 12-14 one arm DB thrusters ( 50% each arm )
Min 2. 10-14 burpee o bar
Min 3. 30-50 DU / 30-50 jämfota hopp över DB
Min 4. 45 sec row/ bike active rest
• Zon 4
Tisdag :
A ) 5 rounds of
6-8/6-8 bulgarian split squat with dual DB/KB
Rest 30 sec
4-6/4-6 one leg box squat ( slow and controlled )
Rest 60 sec
B 2 rounds
5 devils press ( burpee to clean and press )
10 cal row
15 box jump
Rest 1 min
X 3
• zon 4
Onsdag :
A ) alt emotm x 12
Min 1. 2-3 push press
Min 2. 2-3 push jerk
B ) For time
Minute 0:
15-12-9
Kettlebell Swings 24kg (ryska)
Burpee to target
Minute 15:
25 Power cleans 50/35
25 Cals Row
• zon 4
Torsdag :
A ) front squat
5x 5 @70 %
B ) emotm x 10
10 step lunges with barbell/ dual KB / dual DB
C ) one rounds of each set ”sprint ish” 1 min rest between 1-2-3
- Row 10 sec sprint rest 20 x 8
- Bike 10 sec sprint rest 20 x 8
- Skierg 10 sec sprint rest 20 x 8 • zon 4 +
Fredag : TGIF team of 2
Min: 0-14
2 Rounds
50 wb
20 one arm devils press 22.5/15
Min: 15-26
10-9-8-7…..1
stoh 50/35
t2b
Box jump over
Pull-ups
Min: 27-35
50 wb
20 box step over with one DB 22.5/15
Buy out : 1000 m row ( 250m each )
TC : 40 min
• zon 4
Lördag :
A ) 5 x 5 bench press
B ) emotm x 9 for quality
- 5/5 bottom up KB press
- 3/3 windmill
- 20-30 sec Dual KB/DB oh static hold
C ) emotm x 8
6 slamball gtos + 10-12 jumping lunges
Rest 2 min
3 rounds :
10 push-ups
10 cal row
• Zon 4
Söndag :
A ) 3 set x 5-4-3-2- 1
Goodmorning and barbell row
Between set :
20 m farmerswalk ( 10 m right arm 10 m left arm )
Rest 60-90 sec
B ) emotm x 20
- Bike
- wb
- Jump rope ( välj Double unders or singel unders )
- Russian KBS
Zon 4

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