Vecka 7

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