Måndag 22:a
AMRAP 7 min
1-2-3-4..
Strict unbroken quality reps of HSPU
2 rounds of
4 min AMRAP
15 burpee box jump overs
15 toes to bar
rest 1 min
4 min AMRAP
15 cal AB
15 ring dips/push-ups
rest 1 min
Tisdag 23:e
In teams of two:
AMRAP 18 min
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Rest 2 min then,
150 Wallballs for time
*at the start of each minute, do 3 burpees each
Onsdag 24:e
EMOM 14 min
E: 10-30 sec L-sit
O: 4-8 Strict pull-ups
5 RFT (cap 12 min)
12 burpees over bar
7 Front squats
5 OH Squat
Torsdag 25:e
Every 2 min for 10 min
8 Barbell lunges
For time (cap 20 min)
3 rounds of
6 Chest to bar
6 DB squat snatch
3 rounds of
7 Chest to bar
5 DB squat snatch
3 rounds of
8 Chest to bar
4 DB squat snatch
… down to 1 Squat snatch
Fredag 26:e
AMRAP 8 min
2 Rope climbs
15 Goblet squats
rest 5 min
5 RFT (cap 16 min)
21 deadlifts*
15 wallballs
9 toes to bar
*Increase weight every round
Söndag 28:e
Every 2 min for 12 min
5 Squats
AMRAP 10 min
6 Deadlifts
8 Burpees
16 Double-unders