Måndag 10:e

EMOM 15 min
A) 4-6 Broad jumps
B) 30s KB Front rack hold
C) 4-6 High box jumps
D) 30s Bear hug hold
E) Rest

Tabata (4 min)
Thrusters/KB Swing, alternated rounds

Rest 2 min

Tabata (4 min)
Wallballs/Power cleans, alternated rounds

Tisdag 11:e

AMRAP 20 min
10 Bar muscle-up/Chest to bar/Pull-ups
5 Squat cleans
8 Bar muscle-up/Chest to bar/Pull-ups
4 Squat cleans
4 Bar muscle-up/Chest to bar/Pull-ups
2 Squat cleans
Rest 1 min then start over

6 min work on weakness

Onsdag 12:e

EMOM 6 min
20-30s Handstand/shoulder taps

Rest 2 min

EMOM 6 min
20-30s L-hang

AMRAP 10 min*
18 DB Snatch
12 Burpee over DB
6 Toes to bar
*E2M (start 00:00) 3 ball over shoulder

Torsdag 13:e

In teams of 2
AMRAP 10 min
20 Sync KB snatch
20 Sync goblet squats
100 Double unders (share anyhow)

Rest 4 min

AMRAP 10 min
20 Sync 1-arm KB hang clean and jerk
20 Sync KB lunges (KB in goblet hold)
100 Double unders (share anyhow)

Fredag 14:e

In 12 min
5-7 sets of 6 Hang power snatch

7 Rounds for time of (Cap 12 min)
3 HSPU
16 Pistols

Lördag 15:e

Alla salar på används till Boxed-Up Christmas edition. Mer info finns i ”Vanerna” på Facebook.

Söndag 16:e

12 days of christmas:
1 Cluster
2 Snatches
3 Thrusters
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead
12 Vanmakers

Varv 1 = 1
Varv 2 = 2-1
Varv 3 = 3-2-1
Osv…