Måndag

Teams of two, share anyhow
AMRAP 22 min
40 HSPU
30 Box jumps
20 Pull-ups
10 Sync KB deadlifts

 

Tisdag

AMRAP 00:00-06:00:
8 DB Thrusters
6 Burpee over bar
4 DB Hang power cleans

Rest 06:00-08:00:

”Bella complex” 08.00-13.00
1 Clean + 1 Shoulder to overhead + 1 Front squat + 1 Shoulder to overhead

Rest 13:00-15:00:

AMRAP 15:00-24:00:
8 DB Thrusters
6 Burpee over bar
4 DB Hang power cleans
1 “Bella complex”

 

Onsdag

AMQRAP 14 min
6 Front rack lunges

AMRAP 10 min
3-6-9-12…
Goblet squat
1-2-3-4…
Toes to bar

 

Torsdag

Teams of 3
AMRAP 12 min
1 rows, 1 work reps, 1 rests
16 DB Hang clean and shoulder to overhead
32 Burpee to plate
16 DB Snatch

Rest 3 min

AMRAP 12
1 bikes, 1 work reps, 1 rests
16 KB swing
32 Sit-ups
16 KB Overhead/Front rack lunges

 

Fredag

Inga pass idag, men träna gärna detta:

AMRAP 24 min
5 Rounds
5 Chest to bar/pull-ups
20 DB snatch
4 Rounds
8 DB squat
4 Devilspress
3 Rounds
14 Pistols
7 DB hang clean & jerk

 

Lördag + Söndag

Se “Team + Weekend WOD”