Måndag
A ) emotm x 10
- 2-3 ring pull-ups ( sista repsen 2 sec paus i toppen )
- 3-4 strict hspu eller 1-3 eccentric hspu
B ) for time
Min 00-13 120/100 cal row E2M 5 dual DB push-press
Min 15-30 100/80 cal AB E2M 5 dual DB cleans
Zon 4-5
Tisdag
A ) 5 set of
6-8/ 6-8 bulgarian split squat @21X1 use KB/DB
Rest 15 sec mellan hö och vä sida.
B ) 18 min AMRAP 60 sec on 30 sec rest ( 12 min total work )
28 cal row/ Bike
21 box jump
14 thrusters dual KB/kb
7 c2b
- zon 4-5
Onsdag
A ) 4 set of
8-12 Glute bridge dual alt DB press
8-12/8-12 KB crockrow
B ) 2 x 7 min AMRAP rest 4 min
- 25 wb, 25 pull-ups, 25 burpee, 50 double unders or 75 SU or practise 45 sec double unders
- 25 Ohs 40/30, 25 t2b, 25 deadlift, 500 m row
- zon 4
Torsdag
A ) E2M x 10
1 High hang snatch
1 hang snatch
1 Ohs
B ) emotm x 16
- 45 sec cardio maskin
- 4-6 strict pull-ups
- 20-30 sec dual KB oh hold
- 20 russian twist with plate
- zon 3
Fredag : TGIF
50 rounds
you go 1 go :
– 3 DB/ KB burpee deadlift 2 x 24/20
– 5 sprawls to pull-ups /3 sprawls to c2b / 2 bmu
– 1 Power clean & jerk ( tung ) RX 80-100/ 50-70
*zon 4-5
Lördag
A ) 5 rounds of
6-8 deadlift @65-75 % ( no tng )
10-12 reverse snowangels
Rest 60 sec
B ) 10-9-8–7-6-5-4–3-2-1
Barbell row
Push-ups
• between sets 8/6 cal row/bike/ski
*zon 4
Söndag
A ) The seven ish
7 rounds of
7 slamball cleans up to shoulder
7 t2b or knee raises
7 burpee slamball deadlift
7/7 KB snatch
7 squat with KB or slamball
7 pull-ups/ ring row
7/7 KB push press
- zon 5