Måndag

AMQRAP 12 min
3 Hang squat clean

For time (Cap 12 min)
80 Double-unders
40 Squats
30 1xDB Hang clean and jerk
20 Sit-ups
10 HSPU
20 Sit-ups
30 1xDB Hang clean and jerk
40 Squats
80 Double-unders

 

Tisdag

EMOM 15 min
a) 40 sec Row (20/20 fast/recover)
b) 30-40 sec Hollow hold
c) 6 Gorilla rows

AMRAP 9 min
2 Strict/negative pull-ups
6 DB Lunges (farmers hold)
4 Kipping pull-ups
6 DB Lunges (front rack hold)

 

Onsdag

AMRAP 5 min
4 Push-ups/HSPU
6 Box jumps
Rest 2 min

AMRAP 5 min
6/4 cal Echo bike
3 1xDB Devilspress
Rest 2 min

AMRAP 5 min
3 1xDB Shoulder to overhead (heavy)
6 Pistols
Rest 2 min

AMRAP 5 min
6 Burpee over ball
3 Ball to shoulder

 

Torsdag

Teams of two, every other exercise

AMRAP 24 min
1 Wall walk
2 2xDB clusters (heavy)
4 Toes to bar
8 Box jump over
16 1xDB Hang snatch

 

Fredag

AMQRAP 18 min
6 Back squats + 20-30 sec active hang

For time (Cap 6 min)
21-15-9-3
Wallballs
Deadlifts

Lördag + Söndag

Se “Team + Weekend WOD”