Vecka 19

Måndag

EMOM 10 min
1) 4-12 DB Overhead squat left arm
2) 4-12 DB Overhead squat right arm

AMRAP 15 min
200m run
50 Double unders
3 Rounds of ”The Chief”
(1 rnd The Chief = 3 Power clean, 6 Push-ups, 9 Air squats)

Tisdag

In teams of two
AMRAP 25 min, share anyhow
120 Chest to bar
100 Wallball
80 Box jump over
60 Deadlifts
40 Pistols
200m Slamball carry (100m each)

Onsdag

EMOM 8 min
4-6 Push jerk

rest 2 min

EMOM 8 min
4-6 Hang power clean

3 Rounds (Cap 6 min)
10 Toes to bar
5 Squat snatch

Torsdag

In 10 min, do 4-6 sets of:
1-2 Rope climbs + 20-30s Handstand

E3M for 15 min
10-15 Pull-ups
10-15 Box jump over
10-15 HSPU

Fredag

EMOM 12 min
1) 15-25s Tuck-ups
2) 15-25s Superman hold/rocks

”Big A”
AMRAP 12 min*
1 Heavy deadlift
11 Burpee to plate
21 DB Snatch
*must shout ”EASY” after each round

Lördag

In teams of two, do every other round
AMRAP 6 min
4 Ball over shoulder
6 Burpee
8 2xDB Clean

Rest 3 min

AMRAP 6 min
4 Bar MU/Chest to bar/Pull-ups
6 Jumping lunges
8 1-arm DB Hang clean and jerk

Rest 3 min

AMRAP 6 min
40 Double unders
6 Pistols
8 DB Thrusters

Söndag

”Kalsu” (Cap 25 min)
100 Thrusters 60/42.5*
*EMOM 5 burpees
In remining time to Time Cap = ”Cindy”
5 Pull-ups, 10 Push-ups, 15 Air squats

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