Måndag

AMRAP 5 min
2 Bar-MU/4 CTB/Pull-ups
8 Wallballs
Rest 2 min
AMRAP 5 min
4-5m Sled pull
8 Burpees
Rest 2 min
AMRAP 5 min
4 1-arm devilspress
8 Cal Echobike
Rest 2 min
AMRAP 5 min
4 Ball to shoulder and squat
8 1-arm KB STOH

 

Tisdag

AMQRAP 16 min
2-4 HSPU
2/2 DB Snatch
4/4 KB Snatch

EMOM 8 min
1) 35 Sec DB Clean and jerk
2) 35 Sec Double unders

 

Onsdag

AMQRAP 14 min
1/1 Turkish get-up + 4 Weighted box step up + 6 V-ups/TTB

30-20-10 (Cap 10 min)
Toes to bar
KB Lunges

 

Torsdag

AMRAP 25 min, teams of two
30 DB Squat
30 DB Push press
30 Box jump over
Then,
5 Rounds for time
12 Sync DB Thruster
12 Sync sit-ups
Then,
50 Burpee over DB

 

Fredag

EMOM 12 min
1) 5 Deadlift
2) 5-10 Push-ups

AMRAP 11 min
8 Ball over shoulder
12 Pull-ups

 

Lördag

Teams of two
AMRAP 14 min
14 Toes to bar
14 HSPU
28 Sync ball lunges
16 Toes to bar
16 HSPU
32 Sync ball lunges
Then, 10 RFT, I go, you go
2 Pistols
4 Toes to bar
6 DB Snatch

 

Söndag

On a running clock, each workout for time:
00:00-10:00 ”Karen”
150 Wallballs
10:00-18:00 ”Fran”
21-15-9
Thruster
Pull-ups
18:00-25:00 ”Diane”
21-15-9
Deadlift
HSPU