Måndag

Teams of two, share anyhow
AMRAP 8 min
30 cal Echo bike
20 Target burpees

Rest 3 min

AMRAP 8 min
30 2xDB Box step ups
20 2xDB Devilspress

Rest 3 min

AMRAP 8 min
30 2xDB Thrusters
20 Burpees over DB

 

Tisdag

Teams of two, I go you go
AMRAP 11 min
4 Pull-ups / 3 Chest to bar / 2 Bar muscle-ups
4 Slamball over shoulder
8 Jump over ball

Rest 3 min

AMRAP 11 min
6 Hang power clean
4 Shoulder to overhead
6 Burpee over bar

 

Onsdag

Teams of two, I go you go
”The Chieftain”
For time* (cap 27 min)
10 Rounds
3 Power clean
6 Push-ups
9 Air squats

8 Rounds
3 Power clean
6 Dips
9 Box jumps

6 Rounds
3 Power clean
6 Bar muscle-ups/Strict burpee pull-up
9 Pistols/DB Lunges

*Every 4th minute is mandatory rest, meaning you work 3 min rest 1 the whole workout.

 

Lördag

Teams of two, share anyhow
AMRAP 24 min
22-16-10
1xDB Cluster
Burpee over DB

16-10-6
1xDB Devilspress
Chest to bar/Pull-ups

22-16-10
1xDB Hang clean and jerk
Toes to bar

 

Söndag

AMRAP 18 min
12 DB Front rack lunges (2xDB)
1 Wall walk
12 Wallballs
1 Van-makers
12 DB Thrusters (2xDB)