Måndag

In teams of two, share anyhow
AMRAP 25 min*
40 Ball to shoulder
40 Push-ups
40 Hanging leg raises/TTB

*Every 5 min:
10 Sync Cross v-ups
10 Sync Burpee
10 Sync DB Snatch

 

Tisdag

In teams of two, you go, I go, 2 min rest between workouts
AMRAP 8 min
6 1xDB Front squats
5 1xDB Push press
4 Hanging leg raises/TTB

AMRAP 8 min
5 1xDB Back squats
5 1xDB Push press
5 Jumping CTB/Pull-ups

AMRAP 8 min
4 1xDB Lunges
5 1xDB Push press
3 Hanging leg raises/TTB
3 Jumping CTB/Pull-ups

 

Onsdag

In teams of two, share anyhow
AMRAP 26 min
00:00-11:00
50 Double under/clap
40 KB Swing/DB alternating hang power clean
30 Box jump over
20 KB/DB Clean and jerk

11:00-15:00
Wall walk

15:00-26:00
50 Double under/clap
40 KB Swing/DB alternating hang power clean
30 Box jump over
20 KB/DB Clean and jerk

 

Lördag

In teams of two, you go, I go
AMRAP 12 min
3 Devilspress
6 DB Front squats
9 Burpee to plate

Rest 3 min

AMRAP 12 min
3 Pull-ups
6 Wallballs
9 KB Swing

 

Söndag

AMRAP 20 min
00:00-10:00
32 Double under
16 Wallball
8 DB Snatch

10:00-20:00
6 Toes to bar
12 DB Lunges
6 Burpee no jump