Måndag :
A ) 5 rounds
1 musle snatch
1 hang power
1 Ohs
B ) E20 sec x 12
2-4 strict pull-ups / 2-4 australian pull-ups
C ) for 12 min
2-4-6-8-10…….
Cal row
KBS
• Zon 4
Tisdag :
A ) front squat
5x 5 @70-75 %
B 4 rounds
5/5 half kneeling bottom-up KB press
20 m heavy farmers carry
Rest 30-45 sec between
C ) 4 min AMRAP
10 heavy wb
30 Double unders / 6 burpee
Rest 1 min x 3
• zon 4
Onsdag :
A ) e90sec x 6
Bygg till en utmanade push press or push jerk
B ) for time TC : 20 min
10 push ups
10 power cleans 42.5/30
10 box step over with dual DB
400 m row
10 push press 42.5/30
10 power snatch / 20 alt DB snatch
10 box step over dual DB
400 m row
10 push ups
10 power cleans 42.5/30
10 box step over with dual DB
400 m row
10 push press
10 power snatch / 20 alt DB snatch
10 box step over dual DB
400 m row
• zon 4
Torsdag :
A ) emotm x 12
2 Squat clean start @50 %
B ) 3 rounds of
1/1 TGU with press in every position ( floor, sit-ups, lunges, stand ) använd en lätt KB
C ) alt 45 work 15 sec rest x 12
Min 1. Dual DB burpee to deadlift
Min 2. Dual DB clean and press
• zon 4
Fredag : TGIF team of 2
Buy in
2000 m row / 4 k echobike / 4.5 k assultbike
Then :
60 squat clean thrusters 60/40
60 pull-ups
60 Ohs 50/35
60 t2b
60 front squat
60 hspu
Buy out : 20 m x 10 slamball bearhug carry
• zon 4
Lördag :
A ) E2M x 10
3-5 bench press
10-12 KBS ( utmanande)
B ) 10 rounds of
4 pull-ups
6 deadlift
10 m dual KB front rack carry
• Zon 4
Söndag :
A ) 5 set
8-10 elevated glute bridge
10 dual KB push press
10-16 plankhold shoulder taps
Rest as needed between exercise
B ) for time team of 2 you go i go
25 rounds
9 wb
6 burpee
3 power cleans 70/50
• Zon 4