Vecka 37

Måndag

EMOM 6 min
2 Hang clean + 1 Shoulder to overhead

EMOM 18 min
1) 1 Round of ”Nate-ish” (2 BMU, 4 HSPU, 8 KB Swing)
2) 10-20 Cal row
3) 30 sec Plank

Tisdag

AMRAP 26 min, in teams of three
40-30-20, 2 sync, 1 rest
Burpee
DB Lunges
Then, all 3 sync
30 DB Hang snatch

40-30-20, 2 sync, 1 rest
DB Power clean
Sit-ups
Then, all 3 sync
30 DB Shoulder to overhead

Onsdag

EMOM 15 min
1) 6 Back squats
2) 6-12 Toes to bar
3) 3+3 1-arm DB Push press

AMRAP 9 min
12 Wallballs
6 Box jumps
3 Ball to shoulder

Torsdag

AMQRAP 12 min
1 Wall walk + 8 Barbell row

For time
3 Rounds of
10 Ground to overhead
12 Object facing burpees
Rest 3 min
3 Rounds of
10 Chest to bar/pull-ups
12 Object facing burpees

Fredag

EMOM 7 min
3 Snatch deadlifts + 1 Hang snatch

Rest 3 min

EMOM 7 min
1 Snatch deadlift + 3 Hang snatch

3 Rounds for time (Cap 6 min)
20 2xDB Thrusters
60 Double unders

Lördag

In teams of two, “you go, I go”
AMRAP 7 min
2 Devilspress
4 Burpee
6 Toes to bar

Rest 3 min

AMRAP 7 min
2 DB Cluster
4 Pistols
6 Pull-ups

Rest 3 min

AMRAP 7 min
2 DB Snatch + Push press
4 V-/Tuck-ups
6 Wallballs

Söndag

4 Rounds for time (Cap 26 min)
12 Lateral burpee over object
20 Front rack lunges
20 KB Swing
40 Double unders
20 HSPU