Måndag 2:a
Warm up 10 min
EMOM 12 min
4-8 strict hanging leg raises
Odd: 4-8 strict ring dips or pushups
3 rounds of:
5 min AMRAP
25 wallballs
20 power cleans
15 burpees over bar
Max Toes to bar
1 min rest
Tisdag 3:e
Warm up 10 min
In 12 min
6-8 sets of 4 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)
21-15-9
OH squat
Push-ups (Optional: x2)
Weightlifting
- Warm up
- Power clean+Two jerks
- Build up to today’s max clean
- 4×4 Clean pulls
Onsdag 4:e
Warm up 10 min
On a running clock:
00:00-9:00
Build to your daily max in the following complex:
Clean-low hang clean-jerk
10:00-18:00
EMOM
1 low hang clean- jerk
In teams of two, 8 rounds of
15/12 cal row/AB
12 KB snatch
5-40 DU
(Athlete 1 does one round, athlete 2 one round etc. Scale DU to require at least 20 sec to complete)
Torsdag 5:e
Warm up 10 min
10 min AMRAP
”Cindy”
5 pull-ups
10 push-ups
15 air squats
2 min vila
10 min AMRAP
”Mary”
5 HSPU
10 pistols/backward lunges
15 pull-ups
2 min vila
10 min AMRAP
”Nate”
2 Ring muscle-ups/Ring dips
4 HSPU
8 KB swing
Weightlifting
- Warm up
- Snatch+Pause (below the knee) hang snatch
- Snatch 10×1 at a medium heavy weight
- 4×4 Snatch grip deadlifts
Fredag 6: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)
On a running clock:
00:00-10:00
8-10 sets of 1 power snatch and 1 hang snatch
10:00-15:00
4 sets of 3 snatch grip deadlifts
For time: (cap 9 min)
25 Burpees
30 KB swing
25 Box jump overs
30 KB swing
25 Burpee box jumps
30 KB swing