Måndag

Teams of two, I go you go
AMRAP 8 min
4 DB STOH/HSPU
8 DB Lunges
4 DB Power clean

Rest 3 min

AMRAP 8 min
14 Double-unders
8 Wallballs
4 DB snatch

Rest 3 min

AMRAP 8 min
4 Goblet squat/Pistols
8 Sit-ups
4 DB Hang clean

Rest 3 min

 

Tisdag

Teams of two, share anyhow
AMRAP 28 min
18 Jumping/banded pull-ups
18 Burpees
16 Knee/leg raises/Toes to bar
16 Burpee to plate
14 Jumping/banded chest to bar
14 Devils press

 

Onsdag

Teams of two, share anyhow
AMRAP 24 min
4 Rounds
28 Deadlifts
14 1xDB STOH
2 Rounds
28 1xDB lunges
14 Cross v-ups/tuck-ups
1 Round
28 1xDB clean and jerk
14 Box step over

 

Torsdag

Teams of three, row/work/rest
AMRAP 12 min
1 rows, 1 works reps 1 rests
25 Thrusters (1DB)
25 Burpee over bar
Rest 3 min
AMRAP 12 min
1 bikes, 1 works reps, 1 rests
25 DB pushpress (1DB)
25 Boxjump

 

Lördag

Teams of two, share or you go I go
“Team Chief”
AMRAP 6 min
I go you go
3 Power cleans
6 Push-ups
9 Air squats

Rest 3 min

“Karen sharen”
For time (Cap 6 min)
Share anyhow
150 Wallballs

Rest 3 min

“Mary shary”
AMRAP 6 min
Share anyhow
5 HSPU
10 Pistols
15 Pull-ups

 

Söndag

AMRAP 5 min
20 Double-unders
10 DB Front squats
5 Sprawls

Rest 2 min

AMRAP 5 min
12 KB swings
6 DB Lunges
4 Burpee no jump

Rest 2 min

AMRAP 5 min
9 KB Deadlifts
6 DB Hang clusters
3 Burpees