Måndag
A) 5 x 3-5 front squat ( tungt )
B ) alt emotm for 10 min
4-6 push-ups på tå och skalning sker på boxlådor eller 4-6 strict hspu eller deficit 2-4 shspu
8-10 gorilla row
C ) for time
400 m row or 1.2 k AB ( börjar man på rodd, slutar man på AB )
21-15-9
Slamball cleans
t2b
400 m row or 1.2 k AB
Tisdag
A )8 min Bygg till en tyngre clean & jerk
B ) team of 2
60 rounds you go i go
1 Clean & jerk 70-80/50-60
2 double DB clean
3 devils press
4 box jump over
Onsdag
A ) emotm for 15 min
1/1-2/2 half TGU
12 alt KB Frontrack lunges
12-16 face to Wall shoulder taps
B ) 25 min AMRAP
300 m ski or row
30 m Sandbag carry
12 m sled pull ( stående överkroppen lutande 90 grader i höften och raka ben )
20 m suitcase carry ( 10 m hö 10 m vä )
30-40 sec flr
Torsdag
A ) snatch teknik touch n go
B )20 min AMRAP 50/35kg:
5 power clean
5 frontsquat
5 stoh
500 m row
Fredag Team Friday TC : 40 min
Team of 2
8 barbell BEAR COMPLEX 50/35
8 synk burpee over bar
8 gymnastic complex = 3 pull-ups, 2 t2b, 1 bmu (skalad version = 6 jumping) pull-ups 4 knee raises )
8 synk burpee over bar
6 barbell BEAR COMPLEX 60/40
8 synk burpee over bar
6 gymnastic complex
8 synk burpee over bar
4 barbell BEAR COMPLEX 70/50
8 synk burpee over bar
4 gymnastic complex
8 synk burpee over bar
2 barbell BEAR COMPLEX( find your max in complex )
8 synk burpee over bar
2 gymnastic complex
8 synk burpee over bar
Lördag
A ) 5x
8 goodmorning
12 slamball throws over high target
B ) 5x
10-12 seated KB/DB press
8/8 landmine barbell row
C ) 12 min AMRAP
1 manmaker with KB or DB
8 alt lunges with same KB/DB
16 airsquat
Söndag
400 m ski/row/ 1.2 k AB
4 rounds of
7 slamball gtos
6 burpee box jump over
400 m ski/row / 1.2 AB
4 rounds of
7 thrusters 42.5/30
6 bfb
1.2 k ski/row/ 1.2 AB
4 rounds of
7 deadlift 2x KB deadlift 32/24
6 goblet squat 32/24