Vecka 50

Måndag

EMOM 10 min
1 Cluster + 2 Thruster

For time, partition reps anyhow (Cap 14 min)
40 HSPU
80 1-arm DB Thruster
120 Box jumps

 

Tisdag

AMRAP 27 min, teams of two, share anyhow
40 Pull-ups
60 Burpee to plate
80 KB Swing
100 Double unders

 

Onsdag

AMQRAP 11 min
3 Hang snatch

5 Rounds for time (Cap 13 min)
18 Wallballs
12 DB Snatch
8 Toes to bar

 

Torsdag

EMOM 6 min
10-20s Handstand hold/walk

”Pick your poison” (Cap 19 min)
24-21-18-15-12-9-6-3 Choose gymnastic movement:
Bar facing burpee
Box jump
Wallballs
Pull-ups
Toes to bar

8-7-6-5-4-3-2-1 Choose barbell movement
Power clean
Power snatch
Deadlift
Thruster

 

Fredag

EMOM 8 min
1) 30s Row (20s medium, 10s fast)
2) 4-10 Pistols

Rest 2 min

EMOM 8 min
1) 30 s Echo bike (20s medium, 10s fast)
2) 15-30s Active hang

AMRAP 6 min
10 1-arm DB overhead lunges
5 Ball over shoulder

 

Lördag

AMRAP 25 min, in teams of two
10 Rounds of
8 Alternating 1-arm DB Cluster
30 Seesaw sit-ups

10 Rounds of
8 Alternating 1-arm Devilspress
30 Seesaw 1xDB Squats

 

Söndag

AMRAP 24 min
”Karabell”
10 Rounds of
15 Wallballs
3 Snatch

Then in remaining time: AMRAP
”Mary”
5 HSPU
10 Pistols
15 Pull-ups