Måndag :
A ) 5 rounds
5 Ohs + 5-10 sec oh static hold
Rest 60 sec
( from rack )
B ) E3M x 4
10-12 goodmorning
10-12 hipbridge hamstring curl feet on wb
C ) 2 rounds of
12 alt DB snatch
8 box step ups with DB
30 Double unders / 60 single unders
Rest 60 sec
X 3
• zon 4
Tisdag :
A1. ) 8 min bygg till en tung för dagen clean & jerk
A2. ) e30s x 10
2-3 clean & jerk
B ) alt emotm x 20
- 15-20 m walking lunges with KB/DB
- 12-15/8-10 cal row
- AMRAP : devils press
- Rest • zon 4
Onsdag :
A ) 4 rounds
10-12 cooks press
4-6 Strict pull-ups
12-15 reverse flyes
Rest 60 sec
B ) Hellindy intervals TC : 25 min
5 rounds (same pace all rounds)
400 m row
21 high swings 24/16
18 air squat
15 push-ups
7 pull-ups
Rest 1:1
Zon 4
Torsdag :
A ) 5 rounds
6-8 back squat @70-75 %
Rest 60 sec
B ) 6 min on 2 min off x 4
a1. 4 min row then: 2 min AMRAP 7 thrusters + 7 box jump
a2. 4 min skierg then: 2 min AMRAP 6 power clean +. 6 lat burpees o bar
• zon 4
Fredag : TGIF Team of 2
AMRAP (with a Partner) in 42 minutes
Brian Lavigne
From 0:00-21:00, complete:
Buy-In: 111 Push-Ups
In the remaining time, AMRAP of:
2 Squat Cleans 60-80 / 35-50)
30 Burpees
54 Pull-Ups
Brandon Stalker
From 21:00-42:00, complete:
Buy-In: 514 meter Row (each)
In the remaining time, AMRAP of:
24 Air Squats
7 Kettlebell Box Step Overs (60/50 in, 2×24/16
3 American dual Kettlebell Swings
118 meter Partner Run
Zon 4
Lördag :
A ) Deadlift
Round 1. 5-3-1 @65
Round 2. 5-3-1 @70-75
Round 3. 5-3-1 @80-85
Round 4. 5-3-1 @85+
Rest 30 sec between 5-3-1 and 60 sec between rounds
B ) For time :
50-40-30-20-10
Wallball
Sit-ups
Box jump
• zon 4
Söndag :
A ) 4 rounds
10 dual DB floor press
10-12 dual DB skullcrusher
12-15 banded triceps press down
B ) 4 set
12-14 gorilla row
12-14 ring row
C ) 5 rounds
400 m run
10 dual DB clean
10 dual DB push press
Rest 60 sec
• Zon 4

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