Måndag

AMRAP 5 min
6 DB Snatch
8 Wallball

AMRAP 5 min
10/8 Cal row
8 DB Thruster

AMRAP 5 min
8 DB Shoulder to overhead
22 Double unders

AMRAP 5 min
8 DB Hang clean
6 Burpee

Rest 2 min between workouts

 

Tisdag

EMOM 28 min
1) 100-200m Sprint
2) 6-12 Toes to bar
3) 8-16 Box jumps
4) 25-30s Hollow hold

 

Onsdag

In teams of two
AMRAP 12 min
35 KB Swing
35 KB Lunges (goblet hold)
50 HSPU

Rest 3 min

AMRAP 12 min
35 DB Hang snatch
35 DB Box step up
50 Pull-ups

 

Torsdag

AMQRAP 8 min
1-2 Rope climbs + 10-20 shoulder taps in plank

Rest 2min

AMQRAP 8 min
10-30s Handstand hold/walk + 10-20 band pull-aparts

For time (Cap 5 min)
15-12-9
Power clean
Burpee over bar

 

Fredag

AMQRAP 6 min
4-10 Pistols
1 Negative push-up

AMRAP 18 min
8 DB Strict press
16 Sit-ups
8 Ball squat clean
16 Lunges

 

Lördag

Se Team WOD

 

Söndag

AMQRAP 6 min
Pull (Rope climb/pull-ups/DB row/ring row etc)

AMRAP 20 min
Buy in: 800m run
10 Toes to bar
10 HSPU
10 Pull-ups
10 Strict press
10 Pistols