Vecka 16

Måndag

AMQRAP 12 min
4-8 HSPU
4-8 Toes to bar

AMRAP 15 min*
1-2-3.. Ball over shoulder
3-6-9.. Toes to bar
*EMOM = 2 Burpee

 

Tisdag

AMQRAP 12 min
3 Snatch deadlift + 3 Hang snatch

AMRAP 12 min, in teams of two
75 Thrusters
50 Pull-ups
25 Box step ups

 

Onsdag

AMQRAP 10 min
4-8 Strict leg raises
4-8 Dips

AMRAP 14 min
20 KB Swings
40 Double unders
6 1-arm Devilspress

 

Torsdag

AMQRAP 9 min
4 Overhead/Front squat

Every 2,5 min for 15 min
12 DB Lunges
9 DB Hang cleans
6 DB Push press

 

Fredag

AMQRAP 16 min
1/1 Turkish get up + 30s Plank + 2 Power clean

AMRAP 8 min
”Fran”
21-15-9
Thrusters
Pull-ups

 

Lördag

In teams of two, sync movements, 2 min rest between workouts
AMRAP 7 min
10 DB Overhead/front lunges
12 Sit-ups
14 DB Shoulder to overhead

AMRAP 7 min
10 KB Thruster
12 Burpee over KB
14 KB Swing

AMRAP 7 min
10 DB Clean
12 KB Snatch
14 Air squats

 

Söndag

”Holleyman”
30 RFT
5 Wallballs
3 HSPU
1 Clean