Måndag

”Murph”
For time (cap 48 min)
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run

 

Tisdag

EMOM 10 min
1) 4-12 DB Overhead squat left arm
2) 4-12 DB Overhead squat right arm

AMRAP 15 min
200m run
50 Double unders
3 Rounds of ”The Chief”
(1 round = 3 power clean, 6 push-ups, 9 air squats)

 

Onsdag

EMOM 8 min
4-6 Push jerk

Rest 2 min

EMOM 8 min
4-6 Hang power clean

3 Rounds for time (Cap 6min)
10 Toes to bar
5 Squat snatch

 

Torsdag

AMQRAP 10 min
1-2 Rope climbs + 20-30 sec handstand hold/walk practice

E3M for 15 min
10-15 Pull-ups
10-15 Box jump over
10-15 HSPU

 

Fredag

EMOM 12 min
1) 10-20 sec Tuck-ups
2) 10-20 sec Superman hold/rocks

AMRAP 12 min
1 Heavy deadlift
11 Burpee to plate
21 DB Snatch

 

Lördag

In teams of two, you go, I go
AMRAP 6 min
4 Ball over shoulder
6 Burpee
8 2xDB Clean

Rest 3 min

AMRAP 6 min
4 HSPU
6 Jumping lunges
8 1xDB Hang clean and jerk

Rest 3 min

AMRAP 6 min
40 Double unders
6 Pistols
8 DB Thrusters

 

Söndag

AMQRAP 6 min
Work on weakness

”Nasty Girls V2” (Cap 20 min)
3 Rounds for time of:
50 Pistols/Scaled pistols/Reverse lunges
7 R-MU/Bar-MU/ Chest to bar/Pull-ups/Jumping-CTB
10 Hang power clean