Måndag

In teams of two. you go, I go
AMRAP 7 min
40 Double unders
4 Devilspress
8 Burpee over DB

Rest 2 min

AMRAP 7 min
3 DB Burpee
6 DB Thrusters
9 Pull-ups

Rest 2 min

AMRAP 7 min
10 Jumping squats
20 DB Snatch

 

Tisdag

AMQRAP 18 min
1-2 unbroken sets of the following complex:
1 Squat clean
1 Front squat
1 Hang squat clean
1 Split/push jerk

21-15-9 (Cap 6 min)
Toes to bar
Target burpee
1xDB Shoulder to overhead

 

Onsdag

EMOM for 12 min
1) 3-5 R-MU/Bar-MU/Chest to bar
2) 4-8 Split squats R-leg
3) 4-8 Split squats L-leg

”Blind Fury”*
AMRAP 12 min
12 KB Snatch
12 Burpee box jump over
12 Goblet squats
*Only the coach sees the clock

 

Torsdag

EMOM 14 min
1) 2-8 Strict HSPU
2) 5 Deadlift

AMRAP 10 min
60 Double unders
6 Ball over shoulder

 

Fredag

AMQRAP 10 min
4-8 Pull-ups + 4 Power snatch or 8 Heavy DB Snatch*
*each round should be as fast as possible

AMRAP 15 min
200m run
10 Hang power clean
10 Back squats

 

Lördag

AMRAP 24 min, in teams of two, share anyhow
2 Rounds of
”Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
then,
”DB Grace”
30 DB Clean and jerk
then,
1 Round of
”Sync DB Nancy”
400m run
15 sync DB Overhead/Front squats

 

Söndag

AMQRAP 6 min
Work on weakness

AMRAP 20 min*
20 DB Snatch
20 DB Overhead lunges
20 HSPU
*E4M: 8 Strict pull-ups