Måndag :
A ) E3M x 5
10-12 goodmorning
6/6 one leg deadlift
B ) 5 rounds of :
400 m run
12 power clean 40/30
9 t2b
6 barfacing burpee
TC : 20 min
• zon 4
Tisdag :
A ) Push press e90sec x 9
Round 1/4/ 7 5 reps
Round 2/ 5/8 3 reps
Round 3/6/9 1 rep
Built load over rounds
B ) 3 min workout 2 min rest x 4
22/16 cal row/ski/ bike
15 m one arm oh lunges
rt: AMRAP box jump
• zon 4
Onsdag :
A ) 5 rounds of 3-5 back squat
B ) alt 30 sec on 30 sec rest x 10 ( 5 of each )
- Jumping squat
- Jägarvila
C ) for time : TC : 20 min
20 alt DB snatch
30 one arm DB push press
40 wb
40 pull-ups
30 boxjump
20 one arm devils press
Zon 4
Torsdag :
A ) E3M x 5
3-5 squat clean thrusters
1-2 rope climb or 6-8/6-8 one arm ring row
B ) E3M x 5
20 m dual KB front rack carry
10/10 sidebent
C ) 12 min AMRAP in team
Pers 1. Row for cal
Pers 2. 4 slamball cleans 6 box step ups with medball 20-30 Double unders
( Byte mellan varje slutfört varv )
• zon 4
Fredag: TGIF team fredag
5 mini girls 5 min on 2 min rest between
- 4 min: Cindy 3 pull-ups, 6 push-ups, 9 air squat
- 4 min: Annie 10 sit-ups, 20 DU / 40 SU
- 4 min: fran 5 Thrusters, 5 pull-ups
- 4 min: DIANE 5 deadlift 5 hspu / hr push-ups
- 4 min: Karen wallball
Zon 4
Lördag :
A ) E4m x 6
7 dual DB bench press
9 strict pull-ups
10 gorilla row
B ) alt E90s x 16
- 12-15 / 10-12 cal cardio machine
- 4 power snatch + 4 Ohs or 4 power clean + 4 front squat
- 6-10 burpee box step over with one DB
- Rest • zon 4
Söndag :
A ) clean
E90s x 8
4-6 hang power clean
B ) 3x 6 min AMRAP 2 min rest between
b1. row for cal every new min: 8-12 ub push-ups
b2. Bike for cal every new min: 6-8 KBS
b3. Skierg for cal every new min: 6-8 box jump
• Zon 4