Måndag
EMOM 5 min
3 Strict HSPU
For time (Cap 20 min)
8-6-4
KB Strict press
V-ups
16-12-8
HSPU
Toes to bar
32-24-16
KB Push press
Sit-ups
Rest 1 min then,
8-6-4
KB Strict press
V-ups
Tisdag
Teams of two
AMRAP 7 min
6-8-10…
Sync DB Hang snatch
3 Ball to shoulder (each) between sets
Rest 2 min
In 7 min, find:
2 RM Clean
AMRAP 7 min
6-8-10…
Sync KB Swing
3 Ball over shoulder (each) between sets
Onsdag
E2M 8 min
2 Back squat
15 RFT (Cap 16 min)
2 Chest to bar
4 Burpee
6 Pistols
Torsdag
EMOM 18 min
1) 5 Dips
2) 30s Farmers hold
3) 30s Bear hug hold
AMRAP 7 min
30 Double unders
16 2xDB Clean
8 Push-ups
Fredag
AMQRAP 20 min
2 Snatch pull + 2 Snatch + 30s plank
18-15-12
Thruster
Burpee over bar
Lördag
AMRAP 25 min, in teams of two
5 Rounds of
20 Sync medball squats
10 Single arm Devilspress
3 Rounds of
20 Sync sit-ups
10 KB Snatch
1 Round of
20 Sync single arm DB Cluster
10 Burpee over partner
Söndag
For time (Cap 30 min) ”Filthy Fifty Vanheim edition”
50 Box jump over
50 Pull-ups
50 KB Snatch
50 DB Lunges
50 Toes to bar
50 DB Push press
50 DB Deadlifts
50 Wallballs
50 Burpee over DB
50 Double unders