Måndag :
A ) Bygg till ett tungt för dagen complex av
1 power snatch 2 hang power snatch
TC : 8 min
B ) for time :
50 wb
25 pull-ups
25 hspu / 25 hr push-ups
50 cal AB/ row ( ej bikeErg )
25 hspu / 25 hr push-ups
25 pull-ups
50 wb
TC : 18 min
• zon 4
Tisdag :
A ) Back squat otmem x 16
Min 1. 1 rep
Min 2. 2 rep
Min 3. 3 rep
Min 4. Rest
2.5-5 kg ökning efter varje vila, start @70 %
B ) alt emotm x 24
- 10-14 dual DB squats
- 12-15/8-12 cal row
- 3-4 heavy slamball gtos + rt: AMRAP burpee
- Rest • zon 4
Onsdag :
A ) emotm x 12
- 8-12 alt seesaw KB press
- 2-3 eccentric pull-ups + 2-3 regular pull-up
B ) 4 rounds of
3 bottom up KB press 3 windmill ( right side )
3 bottom up KB press 3 windmill ( left side )
10/10 plank hip circle
Rest 30-45 sec
C ) 90 sec on 30 sec off x 6
6 clean & jerk 50-60/35-40
24 double Unders / 40 m shuttle run
Zon 4
Torsdag :
A ) 5 rounds of
6-8 romanien deadlift @21X1 medium to heavy
Rest 45-60 sec
B ) E6m x 4 ( minst 60 sec vila mellan rundorna )
15 t2b
20 thrusters 25/20
30 KBS 24/16
20 steps walking lunges
15 boxjump
• zon 4
Fredag: TGIF 🎉 team fredag. TC : 40 min
3 round of Cindy ish : 3 front squat, 6 push-ups, 9 pull-ups
Isabell 30 snatch
3 round of Cindy ish : 3 front squat, 6 push-ups, 9 pull-ups
Grace 30 clean & jerk
3 round of Cindy ish : 3 front squat, 6 push-ups, 9 pull-ups
Karen 150 wb
3 round of Cindy ish : 3 front squat, 6 push-ups, 9 pull-ups
Buy out : 400 m slamball carry 60/40 ( en bär en går brevid och fria byten
Weight : 50-60/ 30-40
Split anyhow
Zon 4
Lördag :
A ) 5 rounds from rack
4-5 Ohs / front squat * teknik och form före vikt
B ) 3 rounds
6-8 ring dips / box dips or banded ring dips
10-12 push ups
Rest 45-60 sec
C ) team of 3 12 min AMRAP
Pers 1. 10-12/ 8-10 cal cardio machine
Pers 2. Dual KB front rack static hold
Pers 3. Box step up with odd objekt hold anyhow
Rotera hela teamet när pers 1 är färdig med sina cal !
• zon 4
Söndag :
A ) 3x 10 min AMRAP 2 min rest between
a1. 8 half KB goblet squat
8 goblet squat
10 cal bike
a2. 6-8 strict chin-ups/ ring row
12 biceps curl with barbell
8 sprawls
a3. 12 v-ups
12 m bear crawl
12 cal row
• Zon 4