Måndag :
A ) deadlift
8 r @65 %
6 r @75 %
5 r @80 %
5 r @85 %
5 r @85 %
B ) 5 min work x 3 2 min rest between
12 cal row
5 power clean 60-70/40-50
10 box jump over
• zon 4
Tisdag :
A ) Split Jerk
emotm x 8
2 push press 1 split jerk
B ) 4 rounds
5/5 seated DB press
5 strict pull-ups
20 m Waiters walk mixed grip ( front rack and oh )
C ) team of 2 you go i go TC : 25 min
20 rounds of
4 power snatch / 8 hantel snatch
6 burpee o bar
20 Double unders or 40 single unders
• zon 4
Onsdag :
A ) Front squat
5 rounds
1 @32X1 + 4-6 regular front squat
B ) 3 rounds of
5/5 elevated lunges ( främre foten på en vikt platta )
Straight into
10 jumping lunges
Rest 60 sec
C ) 21-15-9
KBS 32/24, burpee and t2b
Rest 60 sec
21-15-9
AB/ echobike and DB/ KB thrusters 22.5/15
Zon 4
Torsdag :
A ) E75s x 5
1 power snatch
1 hang power snatch
1 Ohs
B ) for time. TC 20 min
50 cal row
40 burpee box jump over
30 squat clean 50/35
20 pull-ups
10 hspu ( Rx strict )
50 cal row
• zon 4
Fredag : Memorial wod ”Robin”
Lördag :
A ) press and pull
E3M x 3
15-20 landmine press
15-20 push-ups
E4m x 3
10-15 strict pull-ups
15-20 barbell row
B ) sprint intervall
1 min on 3 min off x 5
9/7 cal bike
rt: heavy wb
- zon 4+
Söndag :
A ) 5 rounds
8-10 hip thrusters
3/3 windmill
10/10 half kneeling Pallof press
Rest 60 sec
B ) 2 + 2 + 2 + 3 min on 1 min rest between
Start every new round
4 dual DB Box step up
6 dual DB squats ( front rack )
rt: 50 one arm devils press or AMRAP one arm devils press
- zon 4