Vecka 12

Måndag

EMOM 12 min
1) 1-5 Strict ring pull-ups
2) 30s Handstand practice
3) 5-10 Strict leg raises

AMRAP 12 min
6 DB Hang squat clean
12 Pull-ups
24 Box jump over

Tisdag

In teams of two:
AMRAP 6 min
8 Ball over shoulder
16 KB Snatch
(Partner holds hollow hold for reps to count)

Rest 3 min

AMRAP 6 min
8 Toes to bar
16 2xKB Clean and jerk
(Partner holds 90 degrees against wall for reps to count)

Rest 3 min

AMRAP 6 min
8 Push-ups
16 KB Deadlifts
(Partner holds plank for reps to count)

Onsdag

EMOM 10 min
1) 5-10 Kipping HSPU
2) 6 Front rack lunges

4x AMRAP 3 min
80 Double unders
6 Strict press
In remaining time: Max rep burpees over press object
Rest 1 min between rounds

Torsdag

In 6 min, find a heavy complex of:
1 Power snatch + 1 Overhead squat + 1 Hang power snatch

AMRAP 18 min
1-2-3…
Devilpress
3-6-9…
2xDB Power clean
5-10-15
Toes to bar

Fredag

In 10 min
Work on weakness

Open 19.5
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 as well.  Rest today if you are doing it tomorrow.

Lördag

In teams of two
Do every other round
AMRAP 7 min
3 HSPU
6 Pistols
9 Box jump over

Rest 2 min

AMRAP 7 min
3 1-arm KB Thruster
6 KB Snatch
9 Goblet squats

Rest 2 min

AMRAP 7 min
3 High burpee box jump
6 2xDB Shoulder to overhead
9 Wallballs

Söndag

AMRAP 25 min
21-15-9
Sumo deadlift high pull
High box jump

30-20-10
KB Swing
Squat jumps

5 Rounds of
5 DB Burpee
10 DB Snatch
15 Burpee over DB

0 Kommentarer

Lämna en kommentar

Want to join the discussion?
Feel free to contribute!

Lämna ett svar

E-postadressen publiceras inte. Obligatoriska fält är märkta *

3 + 9 =