Måndag :
A ) clean & jerk
otmem x 5
4-5 clean & Jerk 40-50 %
otmem x 5
2-3 clean & jerk 55-60 %
otmem x 5
1-2 clean & jerk 65-80 %
B ) For time TC : 16 min
50 wb
25 c2b
25 dual DB push press
50 cal row/ bike
25 c2b
25 dual DB push press
50 wb
• zon 4
Tisdag :
A ) Deadlift
3 x 5 @80
1 x 5 @75
1 x 8-12 @60
B ) 2 rounds of otmem x 9 rest 3 min between
- 15-20/ 10-15 cal Row
- 10-15 burpee to Target
- 10-12 alt DB snatch • zon 4
Onsdag :
A ) strict press
3 x 5 @80
1 x 5 @75
1 x 8-12 @60
B ) Pull-ups x 5 set
2 strict pull-ups
4 banded strict pullups
6 ring row
Rest 60 sec
C ) 14 min AMRAP
3 power cleans
3 front squat
3 push jerk
9/7 cal echobike / assultbike
- zon 4
Torsdag :
A ) 5x 5 front squat @65-75 %
B ) For time TC : 15 min
– 8 devils press
– 60 sec rest
– 8 devils press
– 10 boxjump
– 60 sec rest
– 8 devils press
– 10 boxjump
– 20 m DB front rack lunges
– Rest 60 sec
– 8 devils press
– 10 boxjump
– 20 DB front rack lunges
– 30 burpee
• zon 4
Fredag: TGIF 🥳 Team of 2 for 40 min
Max row for meters
Every 6 min a new girl wod both athletes split reps anyhow
At min 6
Isabell
At min 12
fran
At min 18
Grace
At min 24
5 rounds Cindy
At min 30-40
Karen
Zon 4
Lördag :
A ) e75sec x 15
- 6/6 bulgarian split squat with dual KB/DB
- 20 m farmers carry
- 8-10 goodmorning
- 10/10 sidebent
- 1/1 TGU
B ) 10 rounds for time
4 slamball gtos
3 t2b
2 ropeclimb / 6/6 one arm ring row
1 wallclimb
• zon 4
Söndag
3 x 10 min workout 3 min rest between
A ) 1 round no rest between reps and exercise
10 dual DB seesaw press
10 dual DB biceps curl
10 lateral raises
10 dual DB bent over row
1 min rest
B ) Row for cal
E2M 10 v-ups + 10 plank knee to elbow
C ) 1 round no rest between reps and exercise
1 KB manmaker
5/5 KB around the world
5/5 KB clean
10 KBS
5/5 KB halos
1 min rest
Zon 3+