Måndag

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

 

Tisdag

Teams of two, I go you go or share anyhow
00:00-06:00 AMRAP (I go, you go)
4 DB Thrusters
6 Burpee over bar
4 DB Hang power cleans

06:00-08:00 Rest

08:00-15:00 Find daily max ”Bella complex”
1 Clean + 1 STOH + 1 Front squat + 1 STOH (each)

15:00-17:00 Rest

17.00-28.00 AMRAP (Share anyhow)
14 DB Thrusters
16 Burpee over bar
14 DB Hang power cleans
2 DB “Bella complex” (each)

 

Onsdag

Teams of two, share anyhow
AMRAP 12 min
3-6-9-12… Goblet lunges
1-2-3-4… Hanging knee raises/Toes to bar
Every 2 min: 3 sync Burpees

Rest 4 min

AMRAP 12
3-6-9-12… Goblet squats
1-2-3-4… Devilspress
Every 2 min: 3 sync DB snatch

 

Lördag

Inga pass idag. Men träna gärna detta:

Teams of two, share anyhow

AMRAP 11 min
1 person rows for cals
1 person works reps
10 Wallballs
10 Burpee to plate
10 Toes to bar

Rest 3 min

AMRAP 11 min
1 person bikes for cals
1 person works reps
10 DB clean
10 DB STOH
10 V-ups

 

Söndag

AMRAP 5 min
35 Double-unders
10 DB Thrusters

Rest 2 min

AMRAP 5 min
5 Pull-ups
15 Air squats

Rest 2 min

AMRAP 5 min
2 Slamball to shoulder
8 DB lunges