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