Måndag :
A ) 5 rounds
6-8 sumodeadlift
Rest 60 sec
B ) 18min AMRAP
2 rounds of
6 hang power clean 40/30
36 Double unders
12 Toes to bar
2 rounds of
6 Hang Power Snatch 40/30 / 12 alt DB snatch
12 Box Jump Over
12 Pull-ups
• zon 4
Tisdag :
A ) alt emotm x 8
- 4-6 push press
- 6-8 bent over dual DB row
B ) alt emotm x 8
- 4-6 eccentric push-ups on plate ( ta ev hjälp av knäna för att komma upp )
- 3-5 eccentric pull-ups
C ) alt 2 min on 30 sec rest x 6
- 4 one arm devils press
6 burpees o DB - 3/3 one arm DB thrusters
8/6 cal bike • zon 4
Onsdag :
A ) Back squat
1 x 10 @65
1 x 8 @75
2 x 6 @80
1 x 4 @85
B ) emotm x 25
- 8/6 cal bike + 4-6 slamball gtos
- 8-10 dual DB boxstep over
- 5 dual KB hang clean + 5 dual KB stoh
- 10-15 heavy wb
- Rest • Zon 4
Torsdag : TC :15 min
A ) 10-9-8-7-6-5-4-3-2-1
Bench press and skull crusher in rings
B ) 6 min AMRAP for quality
1/1 TGU
10/10 sidebent
C ) 5 rounds for time
6 Dual KB clean to front rack reverse lunges
10 push-ups
12 ring row
• zon 4
Fredag: TGIF team of 2
2 rounds
30 clean & jerk 60/40
20 burpees over the bar ( synk )
10/6 bmu / 10 devils press
Begin at 15.00
3 rounds:
400m row
20 toes to bar
10 back squats 60/40 ( take from floor )
Begin at 30.00
AMRAP 10 min
• 20/15 cal bike
• 8 power snatch 60/40
• Zon 4
Lördag :
A ) otmem x 8
2 power clean
1 hang clean
B ) For time :
1000 m row
50 deadlift 80/60
30 m hsw / 9 wallclimb
800 m row
30 deadlift
20 m hsw / 6 wallclimb
400 m row
10 deadlift
10 m hsw / 3 wallclimb
TC :25 min
• zon 4
Söndag :
A ) E3M x 4
12 alt front rack lunges
10-12 cyklist squat
B ) E3M x 4
20 m dual KB Waiters walk ( hö/vä )
20 russian twist
30 sec static plank hold
C ) E3M x 4
6 heavy Slamball lift over rack
20 m slamball carry
2 min rest between A-B-C