Måndag :
A ) 5 rounds of
4 front squat @ 2 sec pause in bottom
Rest 60-90 sec
B ) tabata this
- Walking lunges with dual KB/DB
- 10-12 glutebridge
C ) E2M x 8
2 power clean 60-80/40-60
6 burpee o bar
20-30 Double unders / 20 jämfota hopp över stången
• zon 4
Tisdag :
A ) emotm x 10
1 power snatch
1 hang snatch
1 Ohs
B ) 6 rounds of
250 m row
8 pull-ups
8 thrusters
8 box jump
Rest 1 min
• zon 4
Onsdag :
A ) 5 rounds
6-8 bench press with DB
6-8 ring dips / box dips
B ) 5 rounds
20 sec max strict pull-ups
40 sec banded biceps curl
Rest 60 sec
C ) alt 90 sec on 60 sec rest x 8 ( 4 av varje )
- 4 manmaker rt: row for cal
- 4 hspu / push-ups + 6 t2b rt: wb
Zon 4
Torsdag :
A ) alt otmem x 10
- 6-8/6-8 split stance one leg deadlift dual DB/KB
- 10-12 reverse snowangels
B ) 2 workouts rest 3 min between ( dela gruppen i två och starta dem i vardera del )
- 4 rounds of
200 m run
10 dual DB cleans
5 devils press - 4 rounds of
10 cal echobike / 12 cal bike
10 dual KB box step ups
10 m bearcrawl / 5-7 m hsw • zon 4
Fredag : 🇸🇪 Midsommar challenge 🇸🇪
Buy in :
50 synk burpees ( alla )
- row/AB 300 cal
- Weight rx 22.5 DB / 24 KB and 15 DB/16 KB
50 KB/ DB clean
50 synk KB/DB lunges
50 KB/DB thrusters
50 synk KB/DB squat
50 KB/kb snatch
50m mixed grip farmer walk ( split between 2 pers )
50 one arm devils press
Söndag :
A ) 5 rounds
Romanien deadlift @21X1
Rest 60 sec
B ) 8 min AMRAP for quality
3-5/3-5 bottom up KB press
20-30 sec dual KB front rack hold
10-20 sec static hang in rigg
C ) 5 rounds
1 min row
1 min box jump
1 min thrusters 20/15
1 min rest
- zon 4

◦