Måndag 11:e
Warm up 10 min
“Seven”
7 rounds for time of:
7 HSPU
7 Thrusters
7 Knees to elbows
7 Deadlift
7 Burpees
7 KB swings
7 Pull-ups
Tisdag 12:e
Warm up 10 min
9 min AMRAP
5 Heavy tire flips (together)
200m run (together)
1 min rest
9 min AMRAP
20m heavy yoke (each)
10 log ground to overhead (split)
1 min rest
9 min AMRAP
12 Fat bar cleans (split)
12 Slam ball/sandbag/atlas stone lifts onto jerk box
Onsdag 13:e
Warm up 10 min
In 15 min
Perform 3 sets of 15 squats at a heavy weight
“Jackie”
1000 m row(Rx) /run/assault/bike etc
50 Thrusters 20/15kg
30 Pull-ups
Tyngdlyftning 18.15, Ryck och Stöt
Torsdag 14:e
Warm up 10 min
In 8 min
Perform as many HSPU as possible in 10 sets
27-21-15-9
Front squat
Burpees over bar
Styrkelyft, knäböj
- Uppvärmning
- Upptrappning till 1RM knäböj
- Droppa till 50% av 2. Sedan: Upptrappning till dagens 1RM i frontböj
- 4×4 valfri böj med 1sek paus strax över parallellt med golvet, på vägen upp
- Frontböj 2×10
Fredag 15:e
Warm up 10 min
Every 30 sec for 10 min
1 clean and jerk
In teams of two, 15 min AMRAP
10 m Handstand walk/assisted handstand walk (each) or 20 handstanding shoulder taps
25 cal row/20 Wall balls
(Both walk 10m each, then one person does the calories and the other the wallballs, then both walk again and person no. 1 does wallballs and no. 2 does calories on the rower)