Måndag :
A ) Back squat
– 1 x 10 @60
– 1 x 8 @65
– 1 x 8 @70
– 1 x 8 @75
– 1 x 6 @80
B ) 3 rounds
8/8 one leg KB deadlift
C ) 3 rounds
– 20/15 cal AB
– 20 Dual KBS 2x 16/12
– 20 wb
– 20 burpees
Rest 1 min
• zon 4
Tisdag :
A ) 5 rounds
– 8 strict press
– 6-8 strict pull-ups
– 10 m x 2 bottom-up KB carry ( hö/vä )
B ) in team of 2. Split as you like
– 3000/2500 m row
– rt up to min 20
– 9 dual DB box step over
– 12 dual DB stoh
– 36 Double unders
• zon 4
Onsdag :
A ) E90s x 7
– 1 power clean
– 2 hang power clean
B ) 8 min AMRAP
– 8 biceps curl
– 8 skullcrusher
– 12 lateral raises
C ) For time TC :15 min
– 30 cal row/bike
– 30 step KB oh lunges
– 30 KB snatch
– 30 Abmat sit-ups
– 30 goblet squat
– 30 KB clean
– 30 cal row/ bike
• Zon 4
Torsdag :
A ) e75s x 12
- 4-6 strict hspu or kipp hspu 6-10
- 1-3 bmu/rmu or 4-6 c2b or 6-8 pull-ups
- 5-7.5 m hsw or 2-4 wall climb
B ) 6 rounds
1 min max row for cal
30 sec rest
1 min max thrusters 30/20
30 sec rest
1 min max Double unders
30 sec rest
• zon 4
Fredag: TGIF team Friday 🎉 TC : 40 min
4 Rounds for time of:
– 21 Wallballs
– 18 Pull-ups
– 15 Kettlebell Swings 24/16
– 12 Handstand Push-ups
5 Rounds for time of:
– 10 alt Front Rack Lunge 50/35
– 10 Push Jerks
3 Rounds for time of:
– 400m Run ( both )
– 12 Bar-facing Burpees synk
– 9 Deadlifts 100/80 synk
Rest 3 min between workouts
• Zon 4
Lördag :
A ) 5 rounds
– 10 goodmorning
– 8/8 Crock row
B1. ) 2x 8 min 3 min rest between
emotm for 8 min
– 7 thrusters 43/30
– 6 t2b
B2.) AMRAP 8 min
– 10 tng deadlift 75/60
– 12 target burpees ( 15 cm )
• zon 4
Söndag :
4 workouts within 10 min ( minst 1 min vila mellan varje del, annars bryt innan ny workout )
- 3 rounds 300 m run ,20 alt DB snatch , 10 pullups
- 1800/ 1600 m row
- 15-12-9 dual DB front squat and box jump
- Flight Simulator
Score is the time on the clock when the last set of unbroken Double-Unders is completed.
Rx: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders
Scaling Options
Intermediate: 10-20-30-40-50-40-30-20-10 Unbroken Double-Unders
Beginner: 10-20-30-40-50-40-30-20-10 Unbroken Single-Unders (attempt at least one double-under per set)