Måndag :
A ) 5 rounds of
4-6 Ohs
Barbell from rack
B ) emotm x 8
- 4-6 strict pull-ups / australian pull-ups
- 20-30 sec flr
C ) For time : TC : 14 min
60 cal row
50 wb
40 KBS 32/24
30 burpee box jump
20 t2b
• Zon 4
Tisdag :
A ) E90s x 8
- 1-2 Wallwalk
- 4-6 deadlift @75-80%
B ) 2 rounds of
2 manmaker with DB
6 bfb
2 rounds of
4 devils press
6 bfb
Rest 2 min
X 3
• zon 4
Onsdag :
A ) emotm x 10
4-6 front squat @70-80%
B ) 4 rounds work 40 sec on 20 sec rest
12 cal row
12 reverse lunges with dual DB/KB
12 squat with dual DB/KB
12 box jump
( all squats in front rack hold or on shoulders )
• zon 4
Torsdag :
A ) alt otmem x 10
- 5 strict press
- 5 push press
B ) 3 rounds for quality
3/3 windmill
20-30 sec static hold in rings ( in bottom position ) scaled : 20-30 sec hold in bottom of box dips
C ) For 9 min
20-30 thrusters 42.5/30
20-30 t2b / Knee raises
20-30 hang power clean
20-30 pull-ups
rt : Max cal on bike / AB
( välj ett rep schema så DU kan nå fram till max cal delen )
• zon 4
Fredag : TGIF team of 2 TC : 35
A )3 rounds for time of:
40 cal bike/AB
20 Push-ups, hand-release
15m one arm KB oh lunges 24/16
B ) 27-21-15-9 reps for time of:
Calories, Row
Russian Kettlebell Swing, 24/16
AB-mat sit-ups with medball 9/6
Burpee Box Jump Overs 70/50
C ) 5 Rounds for time of:
20 goblet squat 24/16
10 Hang Power Cleans, 50/35
Rest 3 min between
• zon 4
Lördag :
A ) E30s x 3
Power snatch
Rest 90 sec
X 4 ( höj vikten efter varje 90 sec vila )
B ) 4 rounds of
6-8 barbell row
8/8 Band Distracted DB Rows
C ) Tabata this 20 sec on 10 sec off x 8
Rest 2 min between round 1-2-3
- Sumodeadlift high pull with KB and burpees
- KB snatch and jumping lunges
- KB push press ( alt 20 sec hö/vä ) and v-ups • Zon 4
Söndag : Mixad styrka
A ) emotm x 40
Min 1. 4-6 dual KB strict press + 10-20 sec static front hold
Min 2. 4-6 strict pull-ups + 10 sec static hang
Min 3. 4-6 slamball cleans + 20 sec static bearhug hold
Min 4. 20 m farmers carry with 2 KB
Min 5. Rest
• Zon 3

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