Vecka 3

Måndag 14:e

EMOM 16 min
A) 1-3 Wall walks
B) 8 Kipping Chest to bar/Pull-ups/Beat swings
C) 1-3 Rope climbs
D) 8 Kipping HSPU

AMRAP 7 min
Wallballs*
*EMOM 7 Deadlifts

Tisdag 15:e

EMOM 12 min
A) 30s 1 KB front racked, 1 KB farmers hold
B) 30s same thing, switch hands

AMRAP 11 min
2-4-6-8….
Toes to bar
KB Swings
HR Push-ups

Onsdag 16:e

In 10 min, do:
3×5 Front squats
1×5 Front squats (heavier)

AMRAP 15 min
30 Double unders
10 DB Power clean
30 DU
10 DB Hang squat clean
30 DU
10 DB Push press
30 DU
10 DB Reverse lunges
30 DU
10 DB Thrusters

Torsdag 17:e

4 Rounds for time of: (Cap 6 min)
10 Power clean
10 Push press

E2M for 18 min
6 Power snatch + 6 Bar facing burpees

Fredag 18:e

AMRAP 25 min
20 Box jump over
5 Strict HSPU
20 Pull-ups
5 Strict HSPU
20 Goblet squat
5 Strict HSPU

Lördag 19:e

In teams of 2
”Don´t drop the baby” (Cap 30 min)
100 reps of each movement, share anyhow
Wallballs
Burpees
Pull-ups
Push-ups
Toes to bar
Box jumps

Resting partner holds a kettlebell (24/16) over ground for reps to count

Söndag 20:e

6 min work on weakness

For time: (Cap 25 min)
50 HSPU
50 Toes to bar
50 Burpee to plate
50 DB Box step over
15 Lunges with 1 DB OH & 1 DB FR
15 Lunges with 1 DB OH & 1 DB FR (switch arms)

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 *

två × fyra =