Måndag :
A ) e30s x 20
– 1 Power clean start @50 %
B ) 10 min AMRAP for quality
– 5/5 bottom up KB press
– 10 m one arm KB oh carry ( vä )
– 3/3 windmill
– 10 m one arm KB oh carry ( hö )
C ) 21-18-15-12-9 TC : 15 min
– Heavy wb 12/9
– Row/AB for cal
• zon 4
Tisdag :
A1. ) teknik split Jerk
A2. ) otmem x 5
2-4 split jerk ( lägg på vikt under 5 set )
B ) 2 x 8 min 2 min rest between
- 2 rope climb and 6 Ohs/ thrusters 50/35
- 6 hspu, 10 pistols / box step ups with one
db22.5/15, 12 pull-ups • zon 4
Onsdag :
A ) Back squat
– 10 r @60 %
– 8 r @70 %
– 6 r @80 %
– 4 @85 %
– 4 @85 %
B ) 3-4 rounds TC : 25 min
– 200 m run
– 16 DB hang snatch 22.5/15
– 32 air squat
– 16 DB hang clean & jerk
– 200 m run
Rest 2 min between rounds
• Zon 4
Torsdag :
A ) alt E90s x 8
- 6-8 bench press
- 12-16 gorilla row
B ) 5 rounds
– 1 min row
– 1 min slamball cleans
– 1 min burpee box jump over
– 1 min dual DB/ KB push press
– 1 min rest 💤
• zon 4
Fredag: TGIF team Friday 🥳 Totalt : 40 min
Min 0-12
12 min AMRAP you go i go
– 200 m run
– 5 power snatch 50/35 or 10 alt DB snatch ( one round each )
Min 14-26
6 Rounds for time of:
– 75 Double-unders / 25 cal Skierg
– 10 Squat clean 60/40 or 10 slamball cleans
Min 28-40
For time :
21-18-15-12 reps for time of:
– Pull-ups
– Box Jumps
– Bike for Cal
• Zon 4
Lördag :
A ) e30s x 20
1 power snatch / 1 squat snatch
B ) 3 rounds
– 10 m heavy one arm KB carry
– 20 sec dynamic side plank ( left )
– 10 m heavy one arm KB carry
– 20 sec dynamic side plank ( right )
C ) 2 min work 30 sec rest x 7
– 12/10 cal row
rt up to 2 min : Thrusters 30/25
• zon 4
Söndag :
3 x 10 min AMRAP rest 3 min between
- 2-4-6-8-10 osv
Deadlift 80/60 and seated dual KB/DB press
Scaled up to hspu - 8 alt DB snatch 30 Double unders / 60 SU
10 bar facing burpees - 14/12 cal row, 15 wb, 3-5 strict pull-ups / scaled up to 1-3 bmu/rmu
• Zon 4