Måndag
EMOM 10 min
1) 5-10 Pull-ups
2) 5-10 V-ups
AMRAP 15 min
20 DB Snatch
15 Box jump over
10 Chest to bar/Pull-ups
Tisdag
In 10 min do 5 sets of Deadlifts
Set 1: 10 reps
Set 2: 8 reps
Sets 3-5: 6 reps
AMRAP 5 min
50 Double unders
4 Ball over shoulder
3 Ball squats
Rest 2 min
AMRAP 5 min
3 Ball squats
4 Ball over shoulder
50 Double unders
Onsdag
In teams of two
AMRAP 25 min
4 Rounds of
20 Sync 1-arm DB Clean and jerk
10 Toes to bar
3 Rounds of
7 Sync DB Thrusters
7 Sync Burpees over DB
7 Sync DB Snatch
2 Rounds of
15 Box jump over
5 Strict pull-ups
Torsdag
EMOM 18 min
1) 1-3 Wall walks
2) 30s L-sit
3) 4-8 Strict ring dips
EMOM 6 min
5-10 Thrusters + 5-10 Toes to bar
Fredag
In 10 min
Work on weakness
Open 19.4
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 as well. Rest today if you are doing it tomorrow.
Lördag
In teams of two, share anyhow
AMRAP 8 min
10 Devilpress
20 DB Box step-ups
Rest 2 min
AMRAP 8 min
10 DB Thrusters
20 Burpee box jump
Rest 2 min
AMRAP 8 min
10 2xDB Power cleans
20 Box jump
Söndag
”14.1”
AMRAP 10 min
30 DU
15 Power snatch
”15.4”
AMRAP 8 min
3-6-9-12-15-18-21-24-27… Handstand push-ups
3-3-3-6-6-6-9-9-9-12-12… Power clean
”13.2”
AMRAP 10 min
5 STOH
10 Deadlift
15 Box jump
(No rest between workouts)