Vecka 3

Måndag

Teams of two, share anyhow
AMRAP 27 min
55 Toes to bar
25 sync DB Thruster
55 Pull-ups
25 sync DB squats
55 cal Row

 

Tisdag

Teams of two, 30 sec each
EMOM 30 min
a) Max rep DB STOH/HSPU
b) Max rep SU/DU
c) Max rep Devilspress
d) Max rep KB swings
e) Rest

 

Onsdag

Teams of two, I go you go
AMRAP 6 min
6 Wallballs
4 Burpees
Rest 2 min

AMRAP 6 min
6 DB hang clean
4 Jumping lunges
Rest 2 min

AMRAP 6 min
6 Deadlifts
4 Sprawls
Rest 2 min

AMRAP 6 min
6 DB hang snatch
4 Jumping squats

 

Torsdag

Teams of two, share anyhow

00:00-06:00:
AMCAP BikeEerg/Row (as many cals as possible)

06:00-09:00: Rest

09:00-15:00:
AMCAP BikeEerg/Row (as many cals as possible)

15:00-18:00: Rest

18:00-28:00:
8 Jumping/Banded pull-ups/chest to bar
12 Box jump overs
12 DB STOH (heavy DB)

 

Lördag

Teams of two, share or sync
AMRAP 12 min
30 Pull-ups
10 sync DB thrusters
30 Slamball lunges

Rest 3 min

AMRAP 12 min
30 Box jumps
10 sync KB swing
30 DB hang clean and jerk

 

Söndag

AMRAP 4 min
8 Wallballs
4 Pull-ups
20 Double-unders

Rest 1 min

AMRAP 4 min
5 DB Cleans
5 DB Thrusters
2 Burpee over DB

Rest 1 min

AMRAP 4 min
8/6 cal Row
8 KB STOH

Rest 1 min

AMRAP 4 min
2 Slamball to shoulder
4 Ball squats (ball on shoulder)
6 Jump over ball