Måndag
E2M 16 min
5 Deadlifts + 10 V-ups
”Fran with a twist” (Cap 8 min)
21-15-9
DB Thrusters
Chest to bar
Tisdag
In teams of two (Cap 25 min)
”Annie” (Relay, same amount of work)
50-40-30-20-10
Double unders
Sit-ups
”Diane” (Relay, same amount of work)
21-15-9
Deadlifts
HSPU
”Angie” (Share anyhow)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats
Onsdag
EMOM 12 min
A) 3 Hang power clean + 2 Front squats
B) 3-5 Gigh box jumps
”Elizabetish” (Cap 12 min)
21-15-9*
Squat cleans
Ring dips
*EMOM do 5 burpee over bar
Torsdag
EMOM 15 min
A) 2-5 Negative pull-ups
B) 8 Push press
C) 5-10 Toes to bar
”Charlotte meets the Devil”
AMRAP 10 min
21-15-9
Overhead squats
Sumo deadlift high pull/Clean high pull
Remaining time: Max rep devil press
Fredag
Open 19.2
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell. Rest today if you are doing it tomorrow.
Lördag
In teams of two
AMRAP 25 min
3 Rounds of:
30 Sync DB Squats
30 Toes to bar
3 Rounds of:
20 Sync DB Snatch
20 Pull-ups
3 Rounds of:
10 Sync DB Clean
10 Bar MU/Chest to bar
Söndag
”Holleyman”
30 Rounds for time of:
5 Wallballs
3 HSPU
1 Heavy power clean