Måndag 10:e
AMRAP 6 min
2-4-6-8-10-12…(add 2/round) HSPU
20 DU
EMOM 18 min
1) 5 Deadlifts
2) 5-10 Deficit push-ups
3) 10 Goblet squats
Tisdag 11:e
E2M 10 min
2-5 Strict pull-ups + 4-12 Burpee to plate
8 Rounds for time of (Cap 15 min)
5 Double KB Clean and jerk
10 Box jumps
Onsdag 12:e
7 min to find max of Curtis P. complex. (1 Curtis P. complex = 1 power clean + 1 lunge right leg + 1 lunge left leg + 1 push press)
Rest 2 min
EMOM 5 min
3 Curtis P complex @40-50% of 1RM
AMRAP 10 min
2-4-6-8…
Front squats
Shoulder to overhead
*EMOM: do 3 ball over shoulder
Torsdag 13:e
AMRAP 6 min
Buy in: 400m run if weather allows. (If not: 500m row)
6 Toes to bar
12 One arm DB hang clean and jerk (open style)
Rest 3 min
AMRAP 6 min
Buy in: 30 burpee box jump over
6 Pull-ups
12 DB Snatch
Rest 3 min
AMRAP 6 min
Buy in: 200 DU
6 Renegade row
12 DB Power clean
Fredag 14:e
22-16-10 (Cap 9 min)
Pistols
KB Swings
Wallballs
EMOM 15 min
First 5 min
30s hold 1 KBOH 1 KB farmers
Next 5 min
30s Bearhug hold
Last 5 min
20-30s Handstand hold
Söndag 16:e
”Bradshaw”
10 rounds of:
3 HSPU
6 Deadlifts (100/70kg)
12 Pull-ups
24 Double-unders
EMOM (Start after Bradshaw, when rested)
Work on weakness