Måndag 30:e
EMOM 10 min
A) 30s Slamball walk
B) 30s Ball to shoulder
A) 30s Slamball walk
B) 30s Ball to shoulder
AMRAP 14 min
12 DB Lunges, regionals style (one overhead, one front racked)
30 Double unders
6 DB Burpees
60 Double unders
12 DB Lunges, regionals style (one overhead, one front racked)
30 Double unders
6 DB Burpees
60 Double unders
Tisdag 31:e
4 rounds of:
AMRAP 2 min
4 Burpee box jump
8 KB Snatch
Rest 1 min between AMRAPS
AMRAP 2 min
4 Burpee box jump
8 KB Snatch
Rest 1 min between AMRAPS
EMOM 15 min
A) 8-20 Push-ups
B) 5-10 V-ups
C) 3-8 Ring pull-ups
A) 8-20 Push-ups
B) 5-10 V-ups
C) 3-8 Ring pull-ups
Onsdag 1:a
In teams of 2 (Cap 40 min)
”Karen”
150 Wallballs
”Karen”
150 Wallballs
”Grace”
30 Clean and jerks
30 Clean and jerks
”Fran”
21-15-9
Thusters
Pull-ups”Diane”
21-15-9
Deadlifts
HSPU
21-15-9
Thusters
Pull-ups”Diane”
21-15-9
Deadlifts
HSPU
”Nancy”
5 RFT*
400m run
15 Overhead squats
*Both run 400m, share squats
Torsdag 2:a
In 12 min, 5 sets of:
6-8 DB/KB one arm overhead squats
6-8 DB/KB one arm overhead squats
5 Rounds for time (Cap 12 min)
24 KB Swing
12 Burpee to plate
6 DB Cleans
24 KB Swing
12 Burpee to plate
6 DB Cleans
Fredag 3:e
EMOM 10 min
A) 1-3 Rope climbs
B) 2-6 Turkish get-ups
A) 1-3 Rope climbs
B) 2-6 Turkish get-ups
AMRAP 22 min
400m run
10 Toes to bar
10 DB Snatch
10 Box jump over
2 Squat snatch
400m run
10 Toes to bar
10 DB Snatch
10 Box jump over
2 Squat snatch