Måndag :
A ) Back squat
5 x 4
Börja första rep med tempo och paus i botten 1+ 3 @21X1
Rest 60-75 sec
B ) 3 rounds of : Rest 3 min between rounds
Round 1.
22 cal assultbike / row
20 box step over dual DB 22.5/15
15 hspu / 15 hr push-ups
Round 2.
22 cal AB/ row
20 dual DB squat
15 hspu / 15 hr push-ups
Round 3
22 cal AB/ row
20 dual DB burpee deadlift
15 hspu / 15 hr push-ups
• zon 4
Tisdag :
A ) 10-9-8-7-6-5-4-3-2-1
Strict press
Barbell row
B ) 20 min AMRAP row or bike for max cal
Every 3 min do
1 round of Machoman
• Machoman = 3 power cleans 3 fsq 3 stoh
• zon 4
Onsdag :
A ) Bygg till en tung 2: a Ohs för dagen, skivstång hämtas från golvet anyhow.
B ) 7 min for quality
4 dual KB snatch
20 sec KB oh static hold
10 russian twist
C ) 3 rounds TC 15 min
15 pull-ups
15 burpee to target
10 t2b
10 burpee to target
• Zon 4
Torsdag :
A ) 5 set of
8-10 goodmorning
8/8 one leg deadlift
B ) otmem x 25
Min 1. 45 sec shuttle run
Min 2. 8/8 Wood chopper
Min 3. 12-15 biceps curl with DB
Min 4. 12-15 banded overhead triceps extension
Min 5. 12-15 lateral raises
• zon 3
Fredag :
3 rounds
- 800 m row / 2.2 k AB
- 15 Ohs 42.5/30
- 15 t2b
Rest 4 min
3 rounds
- 800 m row / 2.2 k AB
- 15 power cleans
- 15 hspu / hr push-ups
Rest 4 min
3 rounds
- 800 m row / 2.2 k AB
- 15 Thrusters
- 15 pull-ups
Lördag :
A ) 5 set
10-12 alt glutebridge DB press
20-30 sec hs hold face to wall / feet on boxes or plankhold peak position
B ) 4 rounds
30/22 cal row / AB
40 wb ( Max 2-3 break )
Rest 1:1
• zon 4
Söndag :
A ) e90sec x 10
1 clean & jerk
B ) alt emotm x 10
- 30 sec sidebent + 20 sec front rack hold ( hö )
- 30 sec sidebent + 20 sec front rack hold ( vä )
C ) alt 45 sec on 15 sec off x 20
- Cardiomaskin for cal
- 8-10 Thrusters 25/20 rt: bob

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