Måndag :
A ) otmem x 5 1-2 muslesnatch
B ) otmem x 5 1-2 High hang snatch anyhow
C ) alt 60 on 30 sec off x 10 ( 15 min total )
- 4 dual DB Squat clean 8 dual DB lunges
- 4 dual DB power clean 8 burpee • Zon 4
Tisdag :
A ) 5 rundor
4-6 Seated strict press
Rest 30-60 sec
B ) 2 rounds
15-12-9
Row and front squat
Rest 2 min
2 rounds
15-12-9
Row and stoh
• zon 4
Onsdag :
A ) 5 rounds of
5 back squat @60-65%
10 lunges with dual DB/KB
30 sec static 90 grader squat ( utan stöd )
Rest 60-90 sec
B ) otmem x 20
- 4-6 strict pull-ups
- 6/6 alt DB clean & jerk
- 12-15 Abmat sit-ups
- 12-15/ 8-12 cal cardiomaskin • zon 4
Torsdag :
A ) e75s x 8
1 power clean
1 hang clean below knee
B ) 5 rounds
400 m row / 800 m bike
5 deadlift 80-100/60-80
10 burpee box jump
• zon 4
Fredag : TGIF team of 2 TC : 35
AMRAP 12 minutes of:
1 Power Clean 80/60
3 Pull-ups, strict
6 Hr Push-ups
9 Wallball Shots 9/6
3 Rounds for time of:
55 Double-unders
35 Sit-ups
15 Dumbbell Push Press 22.5/15
4 Rounds for time of:
50 m DB/KB Farmer’s Carry dual 22.5 or 24 KB/ 15 or dual 20
5 Bar Muscle-ups / 8 c2b / 10 pull-ups
• zon 4
Lördag :
A ) 5 rounds
8-10 hip thrusters
6/6 one leg deadlift
Rest 60 sec
B ) 21.2
• Zon 4
Söndag :
A ) 3 x 9 min AMRAP rest 3 min between
- 10 cal Skierg + 10 dual skullcrushers + 10 push-ups
- 30 m shuttle-run + 4-6 slamball wrestling + 6-8 box step ups with dual KB/DB
- 3-6 strict t2b / 6-8 weighted V-ups + 20 toetaps + 20 sec each side sideplank • Zon 3