Måndag

00:00-05:00: For time
21-15-9
Pull-ups
Box jump over
05:00-07:00: Rest
07:00-14:00: EMOM
3 Deadlifts
14:00-16:00: Rest
16:00-28:00: For time
Run 1 mile

 

Tisdag

AMQRAP 16 min
1-2 Rope climbs + 6 Push/V-ups + 10 Weighted lunges

AMRAP 8 min
10 DB Hang clean and jerk
30 DU
10 DB Thrusters

 

Onsdag

EMOM 12 min
1) 100-200m run
2) 5-10 HSPU
Rest 3 min
EMOM 12 min
1) 8-15 cal Echo bike
2) 5 Power clean

 

Torsdag

In teams of two, 2 min rest between workouts, you go, I go
AMRAP 7 min
8 KB Clean
6 KB Shoulder to overhead
4 Toes to bar

AMRAP 7 min
8 Box jumps
6 Sit-ups
4 Push-ups

AMRAP 7 min
8 Ball squats
6 Burpee
4 Ball over shoulder

 

Fredag

AMQRAP 8 min
1 Snatch

4 Rounds for time (Cap 16 min)
200m run
12 1xDB Snatch
200m run
12 1xDB Clusters

 

Lördag

Se Team WOD

 

Söndag

EMOM 5 min
2 Clean and jerk

5 Rounds for time (Cap 20 min)
15 HSPU
15 DB Power clean
200m run