Måndag
Star Wars week
EMOM 12 min
1) 20-30s kip HSPU
2) 20-30s Hollow rocks
”Han Solo”
AMRAP 12 min
200m run
10 Pistols
10 Burpees
Tisdag
In teams of two: ”Jabbas palace”
”Bib Fortuna”
AMRAP 6 min
16 Ball over shoulder
8 Sync DB STOH (2xDB)
Rest 3 min
”Max Rebo”
AMRAP 6 min
16 Box jump over
8 Sync DB Deadlifts
Rest 3 min
”The Rancor”
AMRAP 6 min
16 Toes to bar
8 Sync DB Power clean
Onsdag
May 1st
AMRAP 5 min, synced
1 Devil thruster
5 DB Burpee
19 Sit-ups
Rest 1 min
AMRAP 5 min, every other round
1 Heavy Squat clean and jerk
5
19 Double unders
Rest 1 min
AMRAP 5 min, every other excercise
1 Slamball to shoulder
5 Toes to bar
19 Air squats
Rest 5 min
MA(R)Y
AMRAP 19 min, share anyhow
6 HSPU (strict)
10 Pistols
15 Chest to bar/Pull-ups/Ring row
Torsdag
6 min work on weakness
”Boba Fett”
AMRAP 20 min
20 Box jumps
15 Pull-ups
10 DB Snatch
5 Ball squats
Fredag
In 10 min
Find 5RM Deadlift
”Rebel Ladies”
”Mon Mothma”
AMRAP 3 min
10 KB Swing
10 KB Thruster (1xKB)
Rest 2 min
”Amilyn Holdo”
AMRAP 3 min
10 KB Clean and jerk
10 KB Front squats (2xKB)
Rest 2 min
”Princess Leia”
AMRAP 3 min
10 KB Farmers hold lunges
10 KB STOH (2xKB)
Lördag
In teams of two, share anyhow
”The Ewoks”
AMRAP 25 min
”Teebo”
40-30-20
KB Snatch
Burpee over KB
”Logray”
3 Rounds of
10 Pull-ups
20 DB Hang clean and jerk
”Wicket”
20-30-40
Wallballs
HSPU
Söndag
”Darth Vader”
AMRAP 23 min
400m run
30 Power snatch
20 Burpee box jump over
100 Double unders