Vecka 2

Måndag  8:e

EMOM 12 min

Even: 4-8 HSPU

Odd: 2 sets of 4-8 Toes to bar

 

AMRAP 15 min

3-6-9.. Slamball over shoulder

6-12-18.. Toes to bar

9/6-18/12.. cal Air bike

 

Tisdag 9:e

In 18 min

6 set of 3 Hang Snatch

6 set of 3 Snatch deadlifts

 

In teams of two:

AMRAP 10 min

75 Thrusters

50 Pull-ups

25 DB Burpee box step ups

 

Onsdag 10:e

”Holleyman”

30 RFT

5 Wallballs

3 HSPU

1 Clean (102,5/70kg)

 

Torsdag 11:e

AMRAP 9 min

10-12-14…

OH squat

Chest to bar

 

Every 2:30 min for 15 min

1 set of:

12 DB lunges

9 DB hang cleans

6 DB push press

 

Fredag 12:e

EMOM 10 min

O: 4-8 Strict leg raises

E: 4-8 Paused ring dips

 

AMRAP 12 min

21 KB swings

15 Burpees

9 Pistols