Måndag

”Bandersnatch”
AMRAP 25 min
2 Rounds of
20 KB Swing
10 Push-ups
Then pick A or B

A) 3 Rounds of
5 KB/DB Thrusters
10 Goblet hold lunges
B) 3 Rounds of
5 HSPU
10 Goblet squat

then,
4 Rounds of
10 KB/DB Snatch
40 Double unders
then pick C or D

A) 5 Rounds of
10 Pull-ups
10 KB High pull
B) 5 Rounds of
10 Toes to bar
10 KB High pull

 

Tisdag

EMOM 8 min
3 Power clean + 3 Push press
Rest 1 min
EMOM 8 min
3 Hang squat clean

AMRAP 6 min
3 Devilpress
10 Wallballs

 

Onsdag

In teams of two
AMRAP 6 min
20 DB Snatch (Partner holds DB overhead for reps to count)
10 Burpee box jump over (conga line)

Rest 3 min

AMRAP 6 min (you go, I go)
8 Toes to bar
4 1-arm DB Hang clean and jerk
2 DB Overhead squat

Rest 3 min

AMRAP 6 min
8 Sync 1-arm DB Shoulder to overhead
16 Burpee over DB

 

Torsdag

EMOM 24 min
1) 2-6 Strict pull-ups
2) 10 Deadlifts
3) AMRAP Burpee over bar
4) Rest

 

Fredag

EMOM 12 min
1) 5 Clusters
2) 8 DB Hammer curls

AMRAP 12 min
100m Farmers walk
10 Thrusters
70 Double unders

 

Lördag

For time, in teams of two (Cap 25 min)
4 Rounds of
15 Sync ball squats (hold ball anyhow)
5 B-MU/CTB/Pull-ups (each)
then,
15-12-9*
DB Push press
Box jump
*each athlete does 15 reps of both movements then switch and so on.
Then,
4 Rounds of
20 Sync ball lunges (hold ball anyhow)
200m run (both)

 

Söndag

For time (Cap 35 min)
”Filthy Fifty Vanheim edition”
50 Box jump over
50 Pull-ups
50 KB Snatch
50 DB Lunges
50 Toes to bar
50 DB Push press
50 DB Deadlifts
50 Wallballs
50 Burpee over DB
150 Double unders