Måndag
EMOM 12 min
1) 1-5 Strict ring pull-ups
2) 30s Handstand practice
3) 5-10 Strict leg raises
AMRAP 12 min
6 DB Hang squat clean
12 Pull-ups
24 Box jump over
Tisdag
In teams of two:
AMRAP 6 min
8 Ball over shoulder
16 KB Snatch
(Partner holds hollow hold for reps to count)
Rest 3 min
AMRAP 6 min
8 Toes to bar
16 2xKB Clean and jerk
(Partner holds 90 degrees against wall for reps to count)
Rest 3 min
AMRAP 6 min
8 Push-ups
16 KB Deadlifts
(Partner holds plank for reps to count)
Onsdag
EMOM 10 min
1) 5-10 Kipping HSPU
2) 6 Front rack lunges
4x AMRAP 3 min
80 Double unders
6 Strict press
In remaining time: Max rep burpees over press object
Rest 1 min between rounds
Torsdag
In 6 min, find a heavy complex of:
1 Power snatch + 1 Overhead squat + 1 Hang power snatch
AMRAP 18 min
1-2-3…
Devilpress
3-6-9…
2xDB Power clean
5-10-15
Toes to bar
Fredag
In 10 min
Work on weakness
Open 19.5
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
Do every other round
AMRAP 7 min
3 HSPU
6 Pistols
9 Box jump over
Rest 2 min
AMRAP 7 min
3 1-arm KB Thruster
6 KB Snatch
9 Goblet squats
Rest 2 min
AMRAP 7 min
3 High burpee box jump
6 2xDB Shoulder to overhead
9 Wallballs
Söndag
AMRAP 25 min
21-15-9
Sumo deadlift high pull
High box jump
30-20-10
KB Swing
Squat jumps
5 Rounds of
5 DB Burpee
10 DB Snatch
15 Burpee over DB