Måndag :
A ) 10-9-8-7-6-5-4-3-2-1
Front squat @65-70 %
20 m farmers carry between sets
B ) 15 min AMRAP
50 jumping squats
40 rkbs
30 box jump
20 dual DB cleans
- zon 4
Tisdag :
A ) alt emotm x 15
- 6-8 dual DB floorpress
- 2/2 half TGU
- 8-10 landmine row
B ) alt 4 min on 1 min off x 2 ( totalt 30 min )
- 10 DB snatch 8 burpee o DB
- 10 slamball gtos 30 Double unders
- 10 dual DB push press 8 cal row
- zon 4
Onsdag :
A ) alt emotm x 12
Min 1. 2-3 hang power
Min 2. 2-3 squat snatch / 1 power 1 Ohs
B )E3M x 6
8 cal bike
6 bbjo
4 hspu / 6 push-ups
2 bmu / 2-4 strict pull-ups
• Zon 4
Torsdag :
A ) 5 rounds of
6/6 one leg deadlift
10/10 pallofpress
3/3 windmill
B ) for time
800 m row
50 power cleans 40/30
30 m walking lunges dual DB front rack
• zon 4
Fredag : TGIF team of 2 or solo TC : 40
The seven 7 Rounds For Time :
( varannan övning )
7 Handstand Push-Ups
7 Thrusters 61/43
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 32/24
7 Pull-Ups
• zon 4-4+