Måndag
A ) emotm for 15 min
Min 1-5: 5 power clean
Min 6-10: 3 squat clean / power + front squat
Min 11-15: 1 power, 1 squat clean, 1 jerk
B ) alt emotm for 12 min
- 12-14 face to Wall shoulder taps / plank shoulder taps
- 4 strict hspu / 1-3 eccentric hspu / utmanande push-ups
C ) alt 10 rounds of 30 sec on 30 sec off
- Burpee – box jump
- KB sumo deadlift
Tisdag
A ) emotm for 18 min
- 8 bench press
- 12-15 Banded seated row
- 6/6 kneeling plate wood shops
B ) emotm for 16 min
- AB for cal
- 5 deadlift 90/70 + 10 box jump
- 8-10 push-ups + 8-10 t2b
- Rest
Onsdag
A ) Kipping
B ) 4 rounds
10 slamball cleans
200 m run with plate anyhow 20/15
10 box step-up with 2x KB
Rest 2 min
Torsdag
A ) 5 rounds
10 sumodeadlift
B ) emotm for 30 min
- 45 sec AB
- 15-20 wb
- 50-75 Double unders
- 45 sec row
- 10-15 burpees
Fredag : Friday Mash-ups
AMRAP 7 minutes of:
5 Bar Muscle-ups / devils press
5 Deadlifts 120/90
Rest 4 min
5 Rounds for time of:
5 Clean & Jerks 50/35
1 Round of ”Cindy”
Rest 4 min
21-15-9 reps for time of:
Burpees
t2b
Lördag
A ) emotm x 8
5 power snatch tng
B ) E2M x 4
3-5 Ohs or back squat + push-press b.n
C ) 5 rounds
15 cal row
7 pull-ups
7 hspu / push-ups
7 dual KB snatch
Söndag
A ) Bygg till en tung 1:a back squat
B ) 5x 5 80-85% of A
C ) 2 x 7 min rest 3 min between
- 8 dual DB thrusters + 10 m one arm DB oh walk ( 5 m / 5 m ) + 200 m run
- 30 Double unders + 8 burpee box jump + 16 wb