Måndag 15:e
In teams of two
8 min to find 2RM Overhead squats, both athletes
Rest 2 min
AMRAP 20 min (every other round each, scale accordingly)
8 Burpee box jump
12 Front squats
40 Double unders
Tisdag 16:e
E2M 10 min
6-8 Kb/Db Deadlifts + 8-12 Toes to bar
AMRAP 5 min
7 Pull-ups
4 Power clean
Rest 2 min
In 5 min: Find 1 RM power cluster (clean+push press in one motion)
Rest 2 min
AMRAP 5 min
7 Pull-ups
4 Power clean
Onsdag 17:e
EMOM 12 min
A) 10-30s Handstand walk practice (walk, shoulder taps, wallstand etc)
B) 10-30s 90 Degrees against wall with 1 or 2 Kb in frontrack
5 Rounds for time of (Cap 12 min):
3 Ball over shoulder
4 Burpee over ball
5 Devilpress
Torsdag 18:e
EMOM 16 min
1) 1-2 Rope climbs
2) 30s Bearhug hold
3) 1-4 High box jumps
4) 30s Waiters hold
5) 2 Turkish get up
6) 30s Farmers hold
7) 2-4 Strict toes to bar
8) 30s Plank
AMRAP 8 min
2 HSPU
4 Heavy DB snatch
8 Box jump over
Fredag 19:e
4 Rounds for time (Cap 10 min):
50 Double unders
5-4-3-2 Squat snatch
*Increasing weight on the snatches
EMOM 5 min
4 Squat clean
Rest 2 min
EMOM for 5 min
2 Squat clean
Söndag 21:a
In 8 min
Work on weakness
Hero wod ”Danny”
AMRAP 20 min
30 Box jumps
20 Push press
30 Pull-ups