Måndag :
A ) E3M x 5
4-6 banded deadlift
3-5 High box jump
B ) emotm x 20
- 4-6 slamball clean
- 40-50 Double unders / 45 sec Double unders
- 4-6 slamball box step up
- 8-15 cal cardio Machine
• zon 4
Tisdag :
A ) E4m x 5
6/6 Half kneeling landmine press
12 alt gorilla row
20-30 sec static hang
B ) for time
800 m row
50 goblet squat
40 KB clean & jerk
30 burpees
20 one arms KB thrusters
800 m row
• zon 4
Onsdag :
A ) emotm x 10
1 hang power clean, 1 hang clean, 2 front squat
B ) E2M x 10
12 alt DB snatch
8-10 pull-ups
6-8 hspu / hr push-ups
• Zon 4
Torsdag :
A ) back squat start @60% build load every 3:e min
otmem x 15
- 5 reps
- 3 reps
- 1 reps
B ) E90s x 5 ( bygg till dagens tyngsta runda )
5 m + 5 m walking lunges with dual KB/ DB
C ) 5 rounds
10 slamball lift over rack ( 120-140 )
20 m Slamball bearhug Carry
• zon 4
Fredag : TGIF
Four AMRAPs in 40 minutes
AMRAP in 12 minutes
– 4 Deadlifts (140/95 kg)
– 8 Bar Over Burpees
– 16 Handstand Push-Ups
Rest 1 minute
AMRAP in 10 minutes
– 3 Front Squats (100/70 kg)
– 6 Push-Ups
– 9 Wall Ball Shots (9/6 )
Rest 1 minute
AMRAP in 8 minutes
– 9 Air Squats
– 6 Power Cleans (60/40 kg)
– 3 Shoulder-to-Overheads (60/40 kg)
Rest 1 minute
AMRAP in 6 minutes
– 15 Thrusters (40/30 kg)
– 15 Pull-Ups
Rest 1 minute
• zon 4
Lördag :
Stängt
Söndag :
A ) 5 rounds
10-12 good morning
12-15 glutebridge hip extension
10/10 sidebent
B ) 2-3 rounds TC : 20 min
400 m run
2 k bike
500 m row