Måndag :
A ) E3M x 5
8 seated goodmorning
8/8 splitsrance RDL with dual DB
5/5 push press with KB pause 3 sec @top
B ) E4m x 5
21/16 cal row
15 thrusters 42.5/30
9 barfacing burpee
• Zon 4+
Tisdag :
A ) Alt emotm x 12
- 1 power clean 1 hang power clean 1 front squat
- 1 power clean 1 push press 1 jerk
B ) alt 30 sec on 30 off x 20
- Cardio maskin
- Alt DB snatch
- Double unders
- wb • zon 4
Onsdag :
A ) 6 rounds of
10-12 alt lunges back rack
Rest 60
B ) 4 rounds of
10 m bottom-up KB carry + 10 m oh KB carry
2 rundor vä/ hö
C ) otmem x 12
Min 1. 10-15 Front rack dual DB squat
Min 2. 8-12 t2b
Min 3. 8-12 box step up with dual DB
• zon 4 Torsdag :
A1. ) Bygg till 1 rep tung strictpress
A2. ) emotm x 5
3-4 strict press @75-80 % of A1.
B ) for time
70/50 cal AB/ echobike
50 slamball gtos
60/40 cal AB / bike
50 push-ups
50/30 cal AB / bike
50 pull-ups
• zon 4
Fredag : TGIF team of 2 TC : 35
A ) 10 rounds
3 squat clean 70/50
5 hsw / 2 Wall walk
3 push jerk
Rest 3 min
4 rounds
30 wb
30 box jump
Buy out :
300 Double unders / 60 cal Skierg
• zon 4
Lördag :
A ) E2M x 5
5 Ohs / front squat
10-12 plankhold shouldertaps / face to Wall static hold / face to Wall shoulder taps
B ) 21.1
• Zon 4
Söndag :
A ) 5 rundor
10 alt DB floorpress hipextension
6-8 ringdips / boxdips
30 m heavy slamball bearhug carry
B ) 3 x 6 min AMRAP
- 1-2 Ropeclimb/ 12 alt seesaw row + 5/5 DB clean and jerk
- 2-4 strict pull-ups + 10 Filly thrusters ( one arm KB front rack )
- 4-6 hspu / push-ups + 6-8 deadlift • Zon 4