Måndag
For time (Cap 30 min)
3 Rounds*
12 DB Thruster
18 Toes to bar
72 Double unders
*Rest 50% of working time
Then, 9 Rounds of
4 DB Thruster
6 Toes to bar
24 Double unders
Tisdag
EMOM 10 min
2 Touch and go power snatch
AMRAP 5 min
4 Pull-ups
6 Bar facing burpee
Rest 1 min
AMRAP 4 min
3 Pull-ups
5 Bar facing burpee
Rest 1 min
AMRAP 3 min
2 Pull-ups
4 Bar facing burpee
Onsdag
Teams of two
AMRAP 12 min
12 Pistols
6 Ball over shoulder
12 DB Hang clean and split jerk
Rest 3 min
AMRAP 12 min
12 HSPU
6 DB Hang cluster
12 (DB) Lunges
Torsdag
Nyårsafton
Teams of two, 2 min helgvila mellan AMRAPs
Halkig vinter, dåligt grepp:
AMRAP 8 min, in sync
24 Broddhopp
24 KB Swing
24 KB Hang clean and jerk
Beach 2021:
AMRAP 8 min, you go, I go
8 DB Curls
8 Push-ups
8 V-ups/Sit-ups
Nu är det sommar:
AMRAP 8 min, share anyhow
Buy in: 365 plate step ups (Jobba samtidigt)
53 Plate GTOH
53 Burpee to plate
30 dagars tung mörk höst:
AMRAP 8 min, share anyhow
30 Burpee slamball clean
30 Ball deadlift
30 Squat to ball
Fredag
Lördag
AMRAP 25 min in teams of two
10 Rounds of cindy of ”Cindy”
(5 pull-ups, 10 push-ups 15 air squats)
Then,
30 DB Double clean and jerk
Then,
10 Rounds of ”Marys toes”
(5 HSPU, 10 pistols, 15 toes to bar)
Then,
30 DB Snatch
Söndag
For time (Cap 40 min)
100 Wallball
90 Deadlift
80 Push-ups
70 Box jumps
60 Toes to bar
50 Burpee
40 Power clean
30 Push press
20 Lunges
10 Thrusters