Måndag :
A ) alt emotm x 15
- 8-10 hip thrusters
- 8/8 split stance RDL with KB
B ) Aerobic intervals
3 min of
- Burpee Shuttelrun ( 10 m )
- row for cal
- 2X 22.5/15 DB box step over
Rest 2 min
2 min of 1.2.3
Rest 1 min
1 min of 1.2.3 ( dela gruppen i 2 lr 3 )
Flow : alla ska göra 3 min av allt innan vila sen 2 min av allt osv • zon 4
Tisdag :
A ) E3M x 5
6-8 bench press
5/5 Renegade row with dual DB
3-4 strict pull-ups
B ) 10 min AMRAP team of 2
Pers 1. 30 m slamball bearhug carry
Pers 2. Plank hold
Byte när person 1 har slutfört 30 m slamball bearhug carry
C ) 10 min AMRAP team of 2
Pers 1. 1 Wallclimb + 5/5 DB clean & jerk + 5 t2b / k2e
Per 2. Assultbike / echobike for cal
Byte när pers 1 slutfört ett varv av wallclimb, clean & jerk och t2b
• zon 4
Onsdag :
A ) alt e90s x 10 (5 of each ) same weight
- 6-8 back squat
- 8-10 alt lunges front rack
B ) 5 rounds 40 sec on 20 sec off TC :20
10 alt DB snatch 22.5/15
10 burpee box jump over
15/12 cal row
Zon 4
Torsdag :
A ) emotm x 10
1 clean deadlift
1 power clean
B ) 3 rounds
20 trunk rotation
10 KB sidebent + 20 sec static hold left side
10 KB sidebent + 20 sec static hold right side
C ) 20 min AMRAP
400 m run
10 deadlift 70/50
50 Double unders / 100 SU
10 pull-ups
• zon 4
Fredag: TGIF team Friday 40 min 🥳
5 rounds split as you like
400 m row
20 thrusters 40/30
TC 14 min
On min 15
20 rounds 10 rounds each
1 rmu / 1 bmu / 3 devils press 22.5/15
4 hspu / 8 push-ups
8 KBS 32/24
TC : 25 min
- Zon 4
Lördag :
A1.) For 10 min built a heavy 2:a push jerk from rack
A2. ) e30s x 5
3-5 push jerk @80-85 from A1
B ) emotm x 20
- 12-15/8-12 cal AB or Echo bike
- 4-6 slamball cleans
- AMRAP wb
- Rest • zon 4
Söndag :
A ) 5 Rounds
4-6 deadlift @70-85 %
Rest 60 sec
B ) 4 rounds
1/1 TGU
15 backextension on floor
C ) 12 min AMRAP
7.5 m one arm oh KB walking lunges
5/5 KB snatch
7.5 m one arm KB oh walking lunges
10 burpees over KB