Måndag

EMOM 10 min
2 Deadlift

AMRAP 14 min
50 DB Thruster
50 Burpee
50 DB Snatch
50 Box jump over

 

Tisdag

AMRAP 24 min, in teams of two, share anyhow
4 Rounds of
16 Pull-ups
16 1xDB/KB Overhead/Front squat
3 Rounds of
24 Toes to bar
24 Box step ups
2 Rounds of
32 Ring rows
32 1xDB/KB Squats

 

Onsdag

EMOM 8 min
1) 4-8 HSPU
2) 30S Plank
Rest 2 min
EMOM 8 min
1) 1 Turkish get-ups
2) 4-8 Strict press

18-15-12-9
Push-press
Hang power clean

 

Torsdag

EMOM 12 min
1) 30s Echo bike
2) 30s DB Lunges
3) 30s DB Hang clean and jerk

Rest 2 min

EMOM 12 min
1) 30s Row
2) 30s Wallball
3) 30s DB Hang snatch

 

Fredag

AMQRAP 9 min
2 Hang clean

For 15 min:
7 Rounds of
5 Push-ups
3 Burpee over bar
1 Squat clean
In remaining time find:
2 RM Clean

 

Lördag

Teams of two, 1 work reps, 1 hold ball
”Dont drop the ball”, For time:
100 reps of each movement
Wallball
Burpee
Pull-up
Push-ups
Toes to bar
Box jumps

 

Söndag

AMRAP 25 min
21-15-9
Power clean
High box jump
30-20-10
KB Swing
Squat jumps
5 Rounds of
5 DB Burpee
10 DB Snatch
15 Burpee over DB