Måndag

EMOM 6 min
3-5 Pull-ups

AMRAP 8 min
5 Pull-ups
10 Push-ups
15 Air squats

Rest 2 min

AMRAP 8 min
15 Air squats
10 Push-ups
5 Pull-ups

 

Tisdag

E2M 10 min
2 Snatch + 2 Hang snatch

AMRAP 15 min*
10 Hang DB Snatch
10 Box jump over
10 Sit-ups
*E3M = 5 Burpee box jump over

 

Onsdag

EMOM 18 min
1) 3 Ball over/to shoulder
2) 1-5 Strict HSPU
3) 10-30s hanging knee/leg raises

AMRAP 2 min*
15/12 Cal row
Max KB swing
AMRAP 2 min*
60 Double unders
Max ball to shoulder
AMRAP 2 min*
12/10 Cal Echo bike
Max HSPU
*30 sec rest between each interval

 

Torsdag

AMQRAP 14 min
8m Sled pull + 10-20s Handstand

5 Rounds for time (Cap 10 min)
4 Front squats
8 Toes to bar
12 Power clean

 

Fredag

Teams of two, I go, you go
AMRAP 7 min
6 DB Deadlifts
4 DB Hang clean
2 DB STOH

Rest 2 min

AMRAP 7 min
6 Burpee
4 Pistols
2 Devilspress

Rest 2 min

AMRAP 7 min
6 Lunges
4 Box jump over
2 DB Cluster

 

Lördag

AMRAP 24 min, teams of two
40 Pull-ups
12 Sync ball to shoulder and squat
40 Toes to bar
14 Sync ball to shoulder
40 Wallballs
AMRAP rem. time
15 Ball over shoulder
30 Pull-ups

 

Söndag

AMQRAP 6 min
Handstand hold/walk

AMRAP 22 min
15 Clean and jerk
then,
2 Rounds of
15 Toes to bar
15 HSPU
then,
15 Thrusters
then,
2 Rounds
15 T2B
15 HSPU