Måndag :
A ) E2M x 8
1 power clean
1 hang power clean
1 front squat
B ) 10 min AMRAP x 2 Rest 3 min between
15/12 cal bike
5 devils press
10 pull-ups
• zon 4
Tisdag :
A1. ) emotm x 5
– 4-6 strict press
A2. ) emotm x 5
– 2-3 push press
B ) for time
3 rounds
– 12/10 cal row
– 8 t2b
– 12 alt DB snatch
1 min rest
3 rounds
– 12/10 cal row
– 8 t2b
– 12 one arm thrusters
TC : 14 min
• zon 4
Onsdag :
A ) alt e75s x 20
- 45 sec cardio machine
- 1-2 rope climb / 4-6 strict ring pull-ups
- 20 m mixed rack KB carry ( one arm KB oh and one arm KB front rack )
- 5-7 m hsw or 1-2 hsw skalning, gå runt en box låda med fötterna ovanpå.
- Rest
B ) 1-2-3-4-5…….10
Slamball cleans 40-60/30-40
Mellan varje set : 20 m slamball bearhug carry
• Zon 4
Torsdag :
A ) emotm x 10
4-6 front squat @medium heavy
B ) swe3f test 5
3 min on 1 min rest x 3
– 24 wb 9/6
– 4 c2b scale up to 6/4 rmu
– 19 box jump over
rt:
Runda 1. dual KB hang clean & jerk 24/16
Runda 2. Dual KB snatch
Runda 3. Dual KB thrusters
• zon 4+
Fredag: TGIF team Friday 🥳 Totalt : 40 min
– 50 hang power clean 40/30
– 60 t2b
– 70 box step ups
– 80 pull-ups
– 90 KBS
– 100 kcal row/bike
– 90 front squat
– 80 ring row
– 70 burpee
– 60 one leg jackknifes
– 50 stoh
• Zon 4
Lördag :
A ) 5 rounds of
8/8 Landmine press
12 bent over dual DB row
10 sidebent + 10 m one arm KB carry ( right )
10 sidebent + 10 m one arm KB carry ( left )
B ) 20 min AMRAP
25 burpees
50 Double unders
500 m row
400 m run
• zon 4
Söndag :
3 x 10 min rest 2 min between
– 10 m slamball kast framåt – uppåt
– 20 m dual KB front rack carry
– 20 russian twist
10 min Row for meters
– Every 100 m : 1 round Cindy
emotm x 10
– 8 KBS 32/24 and 8 step lunges
• Zon 3+ 4