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