Måndag :
A ) emotm x 10
1 power 1 hang power clean 2 front squat
B ) e4m x 5
20-24 wb
10 dual KB/DB deadlift
12 KB/DB snatch
• zon 4
Tisdag :
A ) emotm x 15
- 4-6 back squat @70-75 %
- 4/4 one leg box squat
- Rest
B ) alt emotm x 20
- 10-12 cal bike / 8-10 cal bike
- One round : 2 strict pull-ups 4 hspu/ hr push-ups 8 goblet squat • zon 4
Onsdag :
A1. ) 6 min bygg till en tung för dagen push press
A2. ) e30s x 10
3-5 80% of A1. Push press
B ) 10 min AMRAP for quality
8/8 Standing antirotation banded press
8/8 Bearcrawl static hold row
16-20 russian twist with plate
C ) 5 rounds TC: 15 min
5 target burpee
10 alt front rack lunges with dual DB/KB
10 KBS ( lagom swingar )
Zon 4
Torsdag :
A ) Deadlift
1x 8 45%
1x 6 55 %
1x 5 65 %
1x 5 75 %
1x 5 80 %
3x 5 85 %
1x 8-12 70 %
B ) 20 min AMRAP
16/14 cal row / bike
8/8 DB clean & jerk
7-10 t2b
20 m farmers carry dual KB
• zon 4
Fredag : TGIF Team of 2
For Time (with a Partner)
”Anna”
1 mile Run ( both )
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run ( both )
Repeat back up the ladder to the top.
Zon 4
Lördag :
A1. ) snatch teknik
A2. ) 3 rounds every 20 x 10
Rest 2 min between rounds
B ) Max aerobics intervalls 3 min 2 min off x 4
5-7 ub. Power cleans
5-7 lat burpees o bar
5-7 ub. Thrusters
5-7 lat burpees o bar
5-7 u.b push-press
rt: burpees
Weight : 40/30
• zon 4
Söndag :
A ) 2 x 8 min strength challenge
Press
min: 0 12
min: 3 8
min: 6 6
min: 8 4
B ) barbell row
min: 0 20-25
min: 3 15-20
min: 6 12
min: 8 6
C ) emotm x 12
- 10-12/8-10 cal row / bike
- 4-6 slamball cleans
- 40-45 sec slamball static bearhug hold • zon 3+

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