Måndag 26:e
Warm up 10 min
E2min i 12 min
3 Front squats
EMOM 12 min
Work on weakness: Double-unders/kipping gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)
AMRAP 8 min
30 KB swings
25 Wallballs
20 Power cleans
Tisdag 27:e
Warm up 10 min
On a running clock:
00:00-08:00
6-10 sets of 3 tng push jerks
(start from the ground)
08:00-16:00
6-10 sets of 3 tng split jerks
(start from the ground)
2 min AMRAP
DU
10 min AMRAP
8 Box jumps
8 Weighted Lunges anyhow
8 Burpee over bar
8 Weighted Lunges anyhow
2 min AMRAP
DU
(No resting between the different AMRAPs)
Onsdag 28:e
Warm up 10 min
”Death by dragons”
2:00 min to complete:
2 rounds of
6 deadlifts
5 toes to bar
4 front squats
If you complete two rounds you have 1:57 to complete the next two. If you complete those rounds you have 1:54 for the next two and so on.
If you fail to complete two rounds in a time period this workout becomes a AMRAP. Time cap 40 min.
Torsdag 29:e
Warm up 10 min
EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)
Every 2 min for 16 min
1 snatch
2 hang snatch
3 pull-ups/chest to bar/bar muscle-ups
At 18:00:
AMRAP 4 min:
8 push-ups
12 air squats
Weightlifting
- Warm up
- Hang clean+Pause jerk
- Build up to today’s max C&J
- 5×1 Clean liftoff with 3sec.pause (drop bar)+Clean pull
Fredag 30:e
Warm up 10 min
EMOM 10 min
Even: 4-8 strict hanging leg raises
Odd: 4-8 strict HSPU or DB press
For time (cap 25 min)
1500m row
75 thrusters (20/15 kg)
45 KB swings (24/16 kg)
then,
21-15-9
Burpees over bar
Hang squat clean (40/25 kg)