Måndag :
A ) 5 rounds
8-10 hipthrusters
B ) emotm x 25
Min 1. 6-8 burpee box step over dual DB/KB
Min 2. 30 Double unders/ 50 SU + 8-12 wb
Min 3. 15/12 AB/ row
Min 4. 4-6 power cleans
Min 5. Rest
• zon 4
Tisdag :
A ) 5-4-3-2-1 x 3
Seated strict press
Strict pull-ups
Between each round : 20 m one arm heavy KB farmers carry
• 1 round = 5-4-3-2-1
B ) 3 rounds
400 m run
21 thrusters 40/30
12 pull-ups
• zon 4
Onsdag :
A ) otmem x 8
1 power clean
1 hang clean
2 jerk
B ) alt 2 min on 1 min off x 6
- 10/8 cal bike or 12/10 cal AB / row + 6 slamball gtos
- 30-50 Double unders + 6/6 KB snatch • Zon 4
Torsdag :
A ) 5 set bygg till ett tungt
3 RM front squat
B ) 5 rounds
400 m run
15 m dual DB/KB front rack lunges
12 box jump
Rest 1 min
• zon 4
Fredag : TGIF TC : 35
1000 m run ( togheter )
20 rounds team of 2 you go i go ( använd varsin skivstång )
1 power clean 50/35
2 push press
3 thrusters
11 box jump
• zon 4
Lördag :
A ) 5 rounds
8-10 bench press
10 barbell row
B ) 8 min AMRAP for quality
1-2 eccentric hspu / 6-8 eccntric push-ups
10-20 sec hs hold / plank hold
Rest 30 sec
1-2 eccentric pull-ups / 6-8 eccentric ring row
10-20 sec static hang in top pos or hang
Rest 30 sec
C ) For time :
Buy in 500 m row
21-15-9
Deadlift 80/60
Burpees over bar
Buy out 500 m row
• zon 4
Söndag :
A ) Snatch teknik tng
B ) 4 rounds
6 tng power snatch + 6 power snatch
Rest 60-90 sec between
C ) 20 min AMRAP
30/25 cal row/ bike
50 m heavy slamball carry
400 m run
20 slamball throws over high target
• zon 4