Måndag :
A ) Snatch
otmem x 5
4-5 power snatch 40-50 %
otmem x 5
2-3 power snatch 55-60 %
otmem x 5
1-2 power snatch 65-80 %
B ) 21 min workout
7 min AMRAP
– 250 m row
– 12 KBS 32/24
– 12 box jump
Direct into :
7 min AMRAP
– 12/9 cal bike
– 12 slamball bearhug lunges
– 12 burpee
Direct into :
7 min AMRAP
– 5/5 DB push press
– 12 alt DB snatch
– 36 Double unders
• zon 4
Tisdag :
A ) Back squat
2x 2 @84 %
1x 1 @94-95 %
1x 1 @99-99,5 %
1x 1 @100 + %
B ) otmem x 16
4 dual DB burpee boxstep over
6 t2b
rt: dual DB front rack squat
• zon 4
Onsdag :
A ) alt otmem x 8
- 6-8/6-8 filly press
- 12-15 skullcrusher
B ) alt otmem x 8
- 12 alt Renegade row
- 10/10 one straight arm lats pull down
C ) E2M x 8 ”DT”
12 deadlift
9 hang power clean
6 stoh
- Weight 40/30
- zon 4
Torsdag :
A ) 5 Rounds
10-12 hipthrusters from floor
12-16 step deathmarch
Rest 60 sec
B ) The seven TC : 25 min
7 rounds
7 hspu / 7 push-ups
7 thrusters 50/35
7 knees 2 elbow
7 deadlift 100/70
7 burpees
7 KBS 24/16
7 pull-ups / ring row
• zon 4
Fredag: TGIF 🎉 team of 2. TC : 40
For time:
2 rounds
– 15 Power Snatch 60/40
– 75 Double-unders / 20 cal Skierg
– 15 Power Snatch 60/40
Rest 3 min
”JT” ish
21-15-9-9-15-21 reps for time of:
– hspu / Peak push-ups
– Ring Dips / box dips
– Push-ups
Rest 3 min
5 Rounds for time of:
– 7 Front Squats 70/50
– 3 Rope Climbs / 12 strict pull-ups
• Zon 4
Lördag :
A ) 4 rundor
8/8 Landmine press
8-10 dual DB floor press
B ) 4 rundor
10-12 banded pull-ups
8/8 Landmine row
C ) emotm x 15
- 8/6 cal bike + 5 stoh 40-60/30-35
- 5 burpee box jump + 5 squat clean thrusters
- Rest • zon 4
Söndag : 6 rounds
1 min row
1 min wb
1 min shuttle run
1 min sumo deadlift high pull
1 min Double unders / single unders
1 min rest
Zon 4