Måndag
Teams of two, share anyhow
“Valentines special”
AMRAP 24 min
“Grace loves Karen”
5 Rounds
6 Clean and jerk
30 Wallballs
“Randy loves his DB”
75 DB snatch
“Cindy loves Annie”
10 Rounds
5 Pull-ups
10 Push-ups
20 Sit-ups
30 DU (each)
Tisdag
Teams of two, I go you go/sync
AMRAP 8 min (I go, you go)
4 DB Push press(heavy)/HSPU
8 DB Lunges (farmers hold)
Rest 3 min
AMRAP 8 min (I go, you go)
4 DB Strict press
8 DB Frontsquats
Rest 3 min
AMRAP 8 min (sync)
8 DB Push press
16 DB Lunges
Onsdag
Teams of two, sync/work at the same time
EMOM 28 min
a) 8-16 sync Cross V-ups
b) 30 sec: 1 rows 1 does plank
c) 8-16 sync Burpee to plate
d) 30 sec: 1 rows 1 does plank
Torsdag
Teams of two, share anyhow
AMRAP 12 min
4 DB Clean (heavy)
8 Devils press
12 Box jumps
8 Shoulder taps in plank
4 Negative/Strict pullups
Rest 3 min
AMRAP 12 min
4 DB snatch (heavy)
8 Burpee over DB
12 Box step ups
8 Down-up plank
4 Strict knee/leg raises
Lördag
Teams of two, I go you go
AMRAP 8 min
3 DB Hang clean and jerk
6 Wallballs
3 Toes to bar
Rest 2 min
AMRAP 8 min
3 Burpee over ball
6 Ball lunge
3 Burpee over ball
Rest 2 min
AMRAP 8 min
3 KB snatch
6 Goblet squat
3 KB clean and jerk
Söndag
AMRAP 9 min
3-6-9-12…
Toes to bar
Clean and jerk
Rest 3 min
AMRAP 9 min
3-6-9-12..
HSPU
Deadlift