Måndag

”Garry Purdman” In teams of two
AMRAP 31 min, share reps anyhow
31 Burpees
31 Double unders
31 Deadlifts
31 Push-ups
31 Box jump
31 Hang power clean
31 Air squats
31 KB high swing
31 Shoulder to overhead
31 Sit-ups
31 Wallballs

 

Tisdag

EMOM 12 min
1) 6-12 Pistols
2) 6-12 V-ups

AMRAP 12 min
3-6-9…
Toes to bar
Clean and jerk
Front squats 100m run after 3-6-9…

 

Onsdag

EMOM 6 min
6 Deadlifts

”Vanheim gone bad”
3 Rounds of 1 min per station
1) 1/2xDB Thrusters
2) 1xDB Snatch
3) Box jump over
4) 2xDB Shoulder to overhead
5) Burpee to plate
6) Rest

 

Torsdag

EMOM 6 min
10 Power snatch

Rest 3 min

AMRAP 6 min
50 Double unders
5 HSPU

Rest 3 min

EMOM 6 min
5 Power snatch

 

Fredag

EMOM 30 min
1) 20-30s Mountain climbers
2) 30s Front rack hold
3) 4-10 Chest to bar
4) 4-10 Strict HSPU
5) 15 Back squats
6) Rest

 

Lördag

AMRAP 10 min, in teams of two
20 Sync DB Lunges
20 DB Shoulder to overhead
20 Toes to bar

Rest 4 min

AMRAP 10 min
20 Sync KB Snatch
20 Burpee box jump
20 Chest to bar/pull-ups

 

Söndag

AMQRAP 6 min
Work on weakness

AMRAP 22 min
60 Double unders
20 Shoulder to overhead
20 Lateral burpees over bar/object
20 KB Swings