Måndag 29:e
Games 2008
5 rounds for time (Cap 8 min)
5 Deadlifts
10 Burpees
EMOM 8 min
A) 6-12 Chest to bar/pull-ups
B) 6-12 Push-ups
Rest 2 min
EMOM 8 min
A) 6-12 Seated DB Press
B) 6-12 DB Rows/arm
Tisdag 30:e
E2M for 10 min
1 Power clean + 4 Frontrack lunges + 1 Shoulder to overhead
Games 2017
10 Rounds for time (Cap 14 min)
9 Thrusters (heavy)
35 Double unders
Onsdag 31:a
Games 2013
For time (Cap 5 min)
21 Medball situps
15 Snatches
9 Burpees over box (highest, get over anyhow)
EMOM 20 min
A) 10-30s Handstand practice
B) 4-8 Toes to bar
C) 10-30s Hollow hold
D) 4-8 Good mornings
Torsdag 1:a
In 6 min
3×4 KB/DB Overhead squat per arm (increassing weight if possible)
Games 2016
For time (Cap 20 min)
15 Back squats (from floor)
20 Bar facing burpees
6 HSPU
18 Front squats (lower weight)
20 bar facing burpees
4 HSPU
21 Overhead Squats (lower weight)
20 Bar facing burpees
2 HSPU
Fredag 2:a
Games 2011
For time (Cap 11 min)
5-4-3-2-1*
Rope climbs/Strict pull-ups
Clean and jerk
*Increase clean and jerk weight every round
AMSAP 3 min (As Many Seconds As Possible)
Plate overhead hold – Hang from bar – Plank
Break = 5 V-ups
Rest 2 min
AMSAP 3 min
Hang from bar
Break = 5 V-ups
Rest 2 min
AMSAP 3 min
Plank
Break = 5 V-ups
Lördag 3:e
In teams of two (Cap 30 min)
30 Sync Lunges with KB goblet hold
40 Wallballs each
30 HSPU (share anyhow)
40 Wallballs each
30 Sync Lunges with KB goblet hold
then,
3 Rounds
30 Sync Goblet squats
30 Sync Burpees over KB
Söndag 4:e
”Hulk Hogan”
E2M for 20 min
5 Power cleans
3 Strict pull-ups
7 Burpees
8 min
Work on weakness