Måndag

AMQRAP 10 min
2 Front squats + 2-5 Strict HSPU

AMRAP 14 min
10 Thrusters
10 Burpees over bar
10 Power cleans

 

Tisdag

AMQRAP 18 min
30s plank into 6-12 kipping Chest to bar/Pull-ups/Beat swings

EMOM 6 min
A) Box jump over
B) DB Lunges
C) Burpees
D) DB Snatch
E) Burpee box jump over
F) DB Hang clean & jerk
Work the entire min then switch station without any rest

 

Onsdag

00:00-07:00: AMRAP
40 Double unders
20 KB Swing
10 Goblet squats
07.00-10.00: Rest

10:00-15:00: Find max:
1 Deadlift + 2 Hang squat clean + 2 Shoulder to overhead
15.00-18.00: Rest

18:00-25:00: AMRAP
80 Double unders
40 KB Swings
20 Goblet squats

 

Torsdag

In teams of two
AMRAP 11 min
2-4-6-8…
DB Cleans
DB Shoulder to overhead
(Partner wall sits for reps to count)

Rest 3 min

AMRAP 11 min
2-4-6-8….
Jump squats
Ball over shoulder
(Partner holds DB for reps to count)

 

Fredag

AMQRAP 6 min
Handstand walk/hold

For time (Cap 20 min)
3 Rounds of:
7 Deadlifts
7 Bar-MU/CTB/Pull-ups

then,

3 Rounds of:
21 Wallballs
21 Toes to bar

then,

30 Lunges (hold DB/KB farmers)
28 Burpee box jump
30 Lunges (hold DB/KB farmers)

 

Lördag

For time, in teams of two, share anyhow (Cap 25 min)
30 Wallballs
30 Chest to bar
30 DB Snatch
50 Thrusters
10 Strict pull-ups
40 Thrusters
8 Strict pull-ups
30 Thrusters
6 Strict pull-ups

9-6-3 (reps each)
Strict HSPU
Hang power clean

 

Söndag

AMQRAP 6 min
Work on weakness

For time (Cap 20 min)
100 Pull-ups
100 KB High swing
100 Double unders
100 Overhead/Front squat