Vecka 13

Måndag

EMOM 30 min
1) 10-20 cal Row
2) 6 2xDB snatch
3) 50-70 Double unders
4) 1 round of ”Nate”  (Nate = 2 Muscle ups, 4 HSPU, 8 High KB swing)
5) Rest

Tisdag

EMOM 8 min
2 Power clean

4xAMRAP 2 min, 2 min rest
3 Ground to overhead
6 Bar facing burpee

Onsdag

E2M for 12 min
5 Front squats

AMRAP 12 min
12 1xDB Lunges
6 1xDB Hang clean and jerk
3 Ball to shoulder

Torsdag

In teams of two: ”Get to da choppa”
AMRAP 25 min
100 Chest to bar/pull-ups
100 DB Thrusters
100 Toes to bar
100 2xDB Clean and jerk

In remaining time AMRAP cals:
Row or bike

Fredag

AMQRAP 13 min
3 Strict pull-ups
6 Push-ups
9 Double/heavy KB swing

5 Rounds for time (Cap 12 min)
10 HSPU
10 Burpee
20 Air squats

Lördag

In teams of two*
AMRAP 7 min
20 KB Snatch
10 Sync goblet squats

Rest 2 min

AMRAP 7 min
20 1-arm DB overhead lunge
10 Sync DB Snatch

Rest 2 min

AMRAP 7 min
20 Wallballs
10 Sync sit-ups
*Switch partner each AMRAP

Söndag

4 Rounds of: 1 min work/station*
1) Thrusters
2) KB Swing
3) Goblet squat
4) Hang power clean
5) Lateral burpee over bar
*Rest 3 min after each round

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