Måndag

”Bandersnatch” (Cap = End of class)
2 Rounds of
20 KB Swing
10 Push-ups

Then pick A or B
A) 3 Rounds of
5 KB Thrusters
10 Goblet hold lunges
B) 3 Rounds of
5 HSPU
10 Goblet squat

Then,
4 Rounds of
10 KB Snatch
40 Double unders

Then pick C or D
C) 5 Rounds of
10 Pull-ups
10 KB High pull
D) 5 Rounds of
10 Toes to bar
10 KB High pull

Tisdag

EMOM 8 min
3 Power clean + 3 Push press
Rest 1 min
EMOM 8 min
3 Hang power snatch + 3 Power snatch

AMRAP 6 min
3 Devilpress
10 Wallballs

Onsdag

In teams of two
AMRAP 6 min
20 DB snatch (Do every other rep, hold DB overhead while partner snatches)
10 Burpee box jump over

Rest 3 min

AMRAP 6 min amrap (Do every other round)
8 Toes to bar
4 DB 1-arm Hang clean and jerk
2 DB Overhead squats

Rest 3 min

AMRAP 6 min
8 Sync DB 1-arm shoulder to overhead
16 Burpee over DB

Torsdag

Nationaldagen. Vill du träna? Gör detta:
EMOM 24 min
1) 2-6 Strict pull-ups
2) 10 Deadlifts
3) AMRAP: Burpee over bar
4) Rest

Fredag

EMOM 12 min
1) 5 Clusters
2) 8 DB Hammercurls

AMRAP 12 min
100m Farmers walk
10 Thrusters
70 Double unders

Lördag

In teams of two, can also be done in a team of four using a worm
For time (Cap 25 min)
4 Rounds of
15 Sync Ball squats (hold ball anyhow)
5 Bar MU/Chest to bar/Pull-ups (each)

then,
15-12-9*
DB Push press
Box jump
*Each athlete does 15 reps of both movements then switch and so on.

Then,
4 Rounds of
20 Sync ball lunges (hold ball anyhow)
200m run (both)

Söndag

For time (Cap 30 min)
”Filthy Fifty Vanheim Edition”
50 Box jump over
50 Pull-ups
50 KB Snatch
50 DB Lunges
50 Toes to bar
50 DB Push press
50 DB Deadlifts
50 Wallballs
50 Burpee over DB
150 Double unders