Måndag :
A ) e90sec x 5
4-6 Ohs @21X1
B ) 4 rounds of
8/8 RNT split squat
10 m + 10 m waiters walk ( one arm in front hold )
C ) E3M x 5
12/10 cal echobike / AB or row
5 power snatch 42.5/30
30 Double unders
• zon 4
Tisdag :
A ) 5 rounds of
6-8 strict press
15-20 banded triceps press
Rest 60 sec
B ) fight gone bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots 9/6
1 minute Sumo Deadlift High-Pulls 34/25
1 minute Box Jumps
1 minute Push Press 34/25
1 minute Row cal
1 minute Rest
• Zon 4
Onsdag :
A ) e75s x 8
1 power clean
1 hang power clean from under knee
1 High hang squat clean
B ) 5 rounds
15/12 Cal Echobike / AB or 17/15 cal bikeErg
5/5 DB push press (22.5/15kg)
8 Alternating DB box step ups (22.5/15kg)
6 Alternating DB Devils press (22.5/15kg)
Rest 90 seconds
• zon 4
Torsdag :
A ) Split jerk teknik
emotm x 5
2-3 Tall jerk
emotm x 5
2-3 Jerk balance
emotm x 5
2-3 split jerk
B ) 4 rounds of. TC : 20
20 wb
12 pull-ups
20 slamball cleans
12 t2b
20 box jump
• zon 4
Fredag : TGIF team of 2 split anyhow TC : 35
50 wb
40 power cleans 50/35
30 burpees
20 t2b ( both ) total 40 reps
50 box jump
40 squat clean
30 burpee to target
20 pull-ups ( both ) total 40 reps
50 front squat
40 thrusters
30 DB burpee deadlift 22.5/15
20 c2b ( both ) total 40 reps
rt up to 35 : devils press
• zon 4
Lördag :
A ) 5 rounds
4-6 strict pull-ups
10-12 ring row
20 m heavy farmers carry
B ) 21.3
• Zon 4
Söndag :
A ) 3 x 10 min workout rest 2 min between
- otmem for 10 min
1. 12 banded triceps press
2. 12 biceps curl with barbell
3. 12 Lateral raises with DB or small
weightplates - 10 min AMRAP
10 slamball floor press
20 m farmers walk
10 slamball get-ups - 10 min AMRAP
3 strict pull-ups
5 push-ups
7 goblet squat
12 russian twist with plate* zon 3