Måndag 9:e
EMOM 8 min
A) 5-8 Strict T2B/T2Rings
B) 3-5 Strict HSPU
AMRAP 7 min
5-10-15-20-25….
Double KB Cleans
Double KB STOH
Rest 2 min
AMRAP 7 min
21-15-9
Double KB deadlifts
Hspu
Tisdag 10:e
Every 90s for 9 min
5 Squat clean
AMRAP 16 min
10 Box jump overs
14 DB-snatch
18 Situps
Onsdag 11:e
In 10 min
4 rounds of:
10 Hollow rocks
10 V-ups
10 Situps
10s Hollow hold
Rest 30-60s between rounds
27-18-12 (Cap 10 min)
Power snatch
Pullups/C2B
Finisher
5 min max of handstand progression, when you fall – do 5 ball over shoulder
Torsdag 12:e
EMOM 24 min
A) 2 Deadlifts
B) 10 UB DB-power clean
C) Max rep lateral-burpee
D) Rest
Fredag 13:e
”Crystal Lake”
”Fran” (If completed in 3:59 or less, move on to 1. If 4:00 or more, move on to 2)
1: ”Jackie” (If completed in 9:59 or less, move on to 10. If 10:00 or more, move on to 15)
2: ”Karen” (If completed in 9:59 or less, move on to 15. If 10:00 or more, move on to 20)
10: ”Amanda”
15: ”Diane”
20: ”Barbara” (1 round)
(Rest 3 minutes between every part of this workout)
Söndag 15:e
EMOM 12 min
HSPU/Ring dips
AMRAP 9 min
10 Lunges
8 DB Jerk
6 Pull-ups