Måndag
In teams of two
AMRAP 10 min (share anyhow)
8 Burpee to plate
16 2xDB Clean and jerk
Rest 2 min
AMRAP 5 min
Seasaw DB Thrusters (Do every other rep, partner holds top position for rep to count)
Rest 2 min
AMRAP 5 min (synched)
8 Burpee to plate
16 2xDB Clean and jerk
Tisdag
EMOM 18 min
1) 10 Deadlifts
2) 30s Plank
3) 5 2xDB Arnold press
AMRAP 5 min
10 Hang power clean
10 Shoulder to overhead
Onsdag
For 5 min:
Handstand walk practice
3 Rounds for time of (Cap 9 min)
20 KB Snatch (1 KB)
20 Front rack lunges (2 KB)
Rest 2 min
2 Rounds for time of (Cap 9 min)
100 Double unders
15 Ball to shoulder and squat
Torsdag
AMQRAP 12 min
2+2 Turkish get ups
4 Strict Pull-ups
8 Strict HSPU
EMOM 12 min
1) 10-18 DB Push press
2) 10-18 Toes to bar
Fredag
In 14 min, do 6-8 sets of:
4 High box jumps + 12 Pistols
7 Rounds for time of (Cap 10 min)
7 Burpee
7 Overhead squats
Lördag
In teams of three:
AMRAP 25 min
3 Rounds of
30 DB Deadlifts
20 DB Shoulder to overhead
(2 sync, 1 plank)
10 Sync burpee over a line
150 Wallballs
(1 work wallballs, 1 hold partner in handstand/wheelbarrow)
10 Sync burpee over a line
AMRAP remaining time
10 DB Power clean
10 DB Front squats
10 DB Burpee
(2 sync, 1 rests)
Söndag
Hero WOD ”Chris Kyle”
3 Rounds for time of:
40 KB High swings 16/24
40 Box jump
40 Thrusters 20/30
40 Push ups