Måndag

AMQRAP 14 min
4 Snatch deadlift + 2 Snatch

For time (Cap 10 min)
2 Rounds of
10 DB Snatch
15 Lateral burpee over DB
Then,
2 Rounds of
10 DB Hang clean and jerk
15 Lateral burpee over DB

 

Tisdag

E2M 12 min
5 Back squat

21-15-9-6-3 (Cap 12 min)
HSPU
Back squat
20 DU between each set

 

Onsdag

Teams of two, both work at the same time, switch exercise in AMRAPS whenever
AMRAP 5 min
Max Toes to bar
Max Box jump

AMRAP 5 min
Max Cal row
Max DB 1-arm thruster

AMRAP 5 min
Max Ball to shoulder and squat
Max Push-ups

AMRAP 5 min
Max Cal echo bike
Max KB swing

Rest 2 min between each AMRAP

 

Torsdag

EMOM 20 min
1) 3-6 Strict press
2) 3-6 Hang clean
3) 10-20 sec active hang
4) 30-40 sec plank

21-15-9 (Cap 5 min)
Hang power clean
STOH

 

Fredag

EMOM 12 min
1) 1-5 Strict or negative pullups
2) 30 sec Flutterkicks

AMRAP 12 min
1-2-3-4… 1-arm Devilspress
10 Chest to bar/pull-ups
10 Medball sit-ups
20 Medball squats

 

Lördag

Teams of two, I go, you go
AMRAP 11 min
2 DB Single arm cluster
4 Burpee over DB
6 Toes to bar

Rest 4 min

AMRAP 11 min
2 Pistols
4 KB Snatch
6 Goblet squats

 

Söndag

For time (Cap 25 min)
100 Pull-ups
100 KB High swing
100 Double unders
100 Overhead/front squat