Måndag 24:e

In teams of two
4 Rounds of (2 each)
10 Deficit KB Deadlifts
10 Jumping lunges
10 Burpee to plate

then, (share anyhow)
60 Chest to bar/Pull-ups
40 Clean and jerk

then,
10-20-30-40-50
KB Swing (share)
Burpee (sync on floor)
Goblet squats (share)

Tisdag 25:e

Inga ledarledda klasser idag! Vi tänker inte stoppa dig om du vill köra på egen hand. Gör detta:

21-15-9
DB thruster
Toes to bar

E2M 20 min
3 Power clean + 6 Front squats + 3 Power clean

Onsdag 26:e

Inga ledarledda klasser idag! Vill du träna ändå? Gör detta:

EMOM 12 min:
A) 1 Wallwalk
B) 30 sec 1 KB Overhead + 1 KB Farmers hold walk
C) 5-10 Ring dips

AMRAP 13 min
3 Ball cleans (heavy)
9 HSPU
27 DB Snatch

Torsdag 27:e

EMOM 16 min
A) AMRAP Hang squat clean
B) AMRAP Pull-ups
C) AMRAP Lunges (barbell anyhow)
D) Rest

8 Rounds of 30 sec work 30 sec rest
1) Handstand hold
2) KB Front rack hold

Fredag 28:e

6 min work on weakness

Hero Wod ”Dork” (Cap 25 min)

6 Rounds for time of
60 Double unders
30 KB High swing
15 Burpees

Lördag 29:a

Inga ledarledda klasser idag! Vill du träna ändå? Gör detta:

6 min Handstand/handstand walk practice

For time (Cap 25 min)
100 Wallballs
100 Chest to bar/Pull-ups
100 Pistols/Reverse lunges
100 DB Snatch

Söndag 30:e

In teams of two
AMRAP 25 min
2 Rounds of
30 Sync DB Snatch
30 Burpees (share anyhow)

then,
2 Rounds of
30 Sync Situps
30 Pull-ups (share anyhow)

then,
2 Rounds of
30 Sync KB Swing
30 Wallballs (share anyhow)