Måndag

Inga pass idag.

 

Tisdag

EMOM 8 min
1) 2-6 Negative pull-up
2) 30s Flutterkicks

AMRAP 4 min
4 Ball over shoulder
8 Pistols
Rest 2 min
AMRAP 4 min
4 Heavy DB Hang clean and jerk
8 Wallballs
Rest 2 min
AMRAP 4 min
4 Heavy KB Snatch
8 Goblet squat

 

Onsdag

AMQRAP 16 min
1 Power snatch + 4 Overhead/Front rack lunges

AMRAP 8 min
1-2-3-4… Burpee over DB
8 DB Snatch

 

Torsdag

AMRAP 26, in teams of two*
50 KB Swing
40 DB Thruster
30 HSPU
20 Pistols
10 DB Burpee
*30 Double unders (each) after each movement

 

Fredag

EMOM 12 min
1) 6 Power clean
2) 3-6 Toes to bar

For time (Cap12 min)
30 Wallballs
30 DB Power clean
30 Burpee box over
30 DB Power clean
30 Wallballs

 

Lördag

In teams of two, 2 min rest between AMRAPs
AMRAP 8 min
20 Sync DB Deadlift
20 DB Hang clusters
20 Burpees

AMRAP 8 min
20 Sync KB swing
20 Pistols
20 Toes to bar

AMRAP 8 min
20 Sync DB Snatch
20 DB Lunges
20 Sit-ups

 

Söndag

For time (Cap 25 min)
50 Back squat
40 Pull-ups
30 Shoulder to overhead
50 Front squat
40 Pull-ups
30 Shoulder to overhead
50 Overhead squats
40 Pull-ups
30 Shoulder to overhead