Måndag 1:a
EMOM 8 min
3 DB Strict press + 20-30s Farmers walk
AMRAP 16 min
3 Ball over shoulder
9 DB Squats
15 Burpee to plate
*E4M 2 Wallwalks (start at 0.00)
Tisdag 2:a
In 12 min, do 6 sets of:
3 Bar MU/CTB + 3 Pull-ups + 3 Toes to bar UB. *Scale reps and excercises accordingly
AMRAP 4 min
6 KB Snatch
8 Gobletsquat-hold lunges
Rest 2 min
AMRAP 4 min
6 Hand release push-ups
8 DB/KB Deadlifts
Onsdag 3:e
EMOM 15 min
A) 6 Overhead squat/Front squat
B) 6 Ring/box dips
C) 6 Renegade rows
30-20-10 (Cap 11 min)
Shoulder to overhead
Weighted situps
Double unders (reps x3)
Torsdag 4:e
In teams of two (Cap 30 min):
Sync reps
9-15-21
Thrusters
Bar facing burpees
Share anyhow
50 Wallballs
30 Power cleans
50 Wallballs
20 Power cleans
50 Wallballs
10 Power cleans
Share anyhow
100 Toes to bar
100 Burpee boxjump over
Fredag 5:e
15-12-9 (Cap 8 min)
Chest to bar pull-ups/pull-ups
DB Cleans
E2M for 16 min
30s KB Frontrack hold + 5 KB Clean & jerk
Söndag 7:e
”Fight gone worse”
5 Rounds of
1 min per station
Wallballs
Sumo deadlift high pull
Boxjump
Push press
Burpees
Rest 1 min between rounds