Måndag :
A ) emotm x 15
Min 1-5 3-5 power clean @lätt vikt
Min 6-10 2-4 power cleans / squat clean @medium
Min 11-15 1-2 power clean / squat @heavy
B ) 6 min AMRAP for quality
10 m dual KB oh carry
10 Jackknife
20-30 sec peak plankhold
C ) alt 30 sec on 30 sec off x 12
- Dual DB squats
- Burpees o DB • zon 4
Tisdag :
A ) 5 Rounds
6-8 romanien deadlift @21X1
Rest 60 sec
B ) 5 rounds
6/6 lunges from rack. Barbell back rack
C ) alt E2M x 6
6-8 thrusters
8-10 bfb
6-8 t2b
• zon 4
Onsdag :
A ) 5-4-3-2-1
Bench press
Strict Pull-ups
Between reps 5,4,3 etc
20 m Heavy Slamball bearhug carry
X 3
Rest 2 min between sets
B ) 15 min AMRAP
1-2 hs walk around box ( gå från hö till vä )
6 gtos slamball
200 m row / 400 m bike
• Zon 4
Torsdag :
A ) 5 rounds
5 back squat @medium Weight / 70-80 % 1 RM
3 High box jump / straight leg landning box jump / 3-5 höga hopp utan låda
B ) emotm x 20
- 35 DU + 12-15 wb
- 5 power snatch + 5 Ohs or 10 KBS + 6-8 goblet squat
- 8-20 cal cardio maskin
- 4-6 pull-ups + 4-6 push-ups + 8-15 air squat
- Rest • zon 4
Fredag : TGIF team of 2 TC : 35
For 35 min
10 rounds of
Hollyman ( one round each )
– 5 wb
– 3 hspu
– 1 power clean 101/70
10 rounds of
Nate ( one round each )
– 2 rmu
– 4 hspu
– 8 KBS 32/24
rt: 100 thrusters 40/30
Every new min both do 5 synk burpee
• zon 4
Lördag :
A ) e90sec x 10
1 power snatch
1 push press b.n snatch grip
1 Ohs
B ) for time : TC : 16 min
1000 m row
50 one KB box step up 24/16
40 KBS to goblet squat
30 c2b / pull-ups
10/10 KB snatch
10 m hswalk / 5 Wall walk
• zon 4
Söndag :
A ) alt emotm x 15
- 3-5 strict press
- 2-4 push press
- 1-2 push jerk
B ) 40:20 intervall TC : 21
6 rounds of :
21 wb
15 deadlift 60/40
15/12 cal echobike/ assultbike / row
• Zon 4