Måndag
In 6 min
30 V-ups/tuck-ups
40 Hollow rocks or 90 sec Hollow position
50 Sit-ups
5x AMRAP 3 min
1 Power clean
3 Strict HSPU
5 Wallballs
Rest 1 min between AMRAPs
Tisdag
In teams of two, do every other round
AMRAP 7 min
2 Ball over shoulder
4 Pistols
6 1-arm DB Thruster
Rest 2 min
AMRAP 7 min
2 Ball squats
4 Box jump over
6 1-arm DB Hang clean and jerk
Rest 2 min
AMRAP 7 min
2 Vanmakers
30 Double unders
6 1xDB Box step over
Onsdag
EMOM for 12 min
1) 15-20 Banded biceps curls OR 40 sec hand over hand sled pull
2) 5-10 Toes to bar
AMRAP 12 min
40 DU
2-4-6-8..
Double kb deadlifts
Double kb frontsquats
Double kb hang to overhead
Torsdag
AMRAP 24 min
3 Rounds of
5 Burpee deadlifts
10 HSPU
then,
2 Rounds
15 Burpee to plate
15 DB Snatch
then,
1 Round of
10 Clusters
20 Wallballs
Fredag
EMOM 18 min
1) 20-30s Handstand practice
2) 6 Power clean
3) 20-30s L-hang
AMRAP 6 min
10 Pull-ups
5 1-arm KB Overhead/Front squat
Lördag
In teams of three
AMRAP 27 min, share anyhow
90 Sit-ups
90 KB Snatch
90 Burpee box jumps
90 Goblet squats
90 Toes to bar
Söndag
On the 00:00: 30 Clean and jerk
On the 10:00: 30 HSPU + 30 Bar-MU/Chest to bar pull-ups
On the 20:00: 300 Double unders