Måndag

Teams of two, share anyhow

For time (cap 5 min)
42-30-18
2xDB Squats
DB Hang snatches
Rest 2 min

For time (cap 6 min)
42-30-18
Wallballs
Sit-ups/Tuck-ups/V-ups
Rest 2 min

For time (cap 5 min)
42-30-18
Goblet lunges
Burpees to plate
Rest 2 min

For time (cap 5 min)
42-30-18
Leg raises/Toes to bar
1xDB Shoulder to overhead
Rest 2 min

For time (cap 5 min)
42-30-18
KB Clean & jerks
Squat jumps
Rest 2 min

 

Tisdag

Teams of two, share anyhow

AMRAP 14 min
4-6-8-10…
DB Front squats
cal Row

Rest 3 min

AMRAP 14 min
4-6-8-10…
Banded/jumping/kipping pull-ups
Box jumps

 

Onsdag

Teams of two, sync

EMOM 32 min
AMRAP 30 sec
a) Sync Burpees to plate
b) Sync DB cleans
c) Sync Jumps over medball
d) Sync DB Shoulder to overhead

 

Torsdag

Teams of two, share anyhow

AMRAP 24 min
4 Rounds
8 Devils press
16 Toes to bar
8 Pistols
3 Rounds
20 DB Box step ups
40 KB Bwings
2 Rounds
4 Wall walks
24 DB Farmers hold lunges

 

Lördag

Teams of two, I go you go

AMRAP 6 min
6 KB Overhead lunges
6 KB Swings
3 Goblet squats
Rest 3 min

AMRAP 6 min
6 Burpees
6 DB snatches
3 Burpees over DB
Rest 3 min

AMRAP 6 min
6 Pull-ups
6 V-ups/Tuck-ups/Sit-ups
3 HSPU
Rest 3 min

 

Söndag

AMRAP 5 min
6/4 cal Row
4 Toes to bar
Rest 2 min

AMRAP 5 min
6 Thrusters
4 Burpees over bar
Rest 2 min

AMRAP 5 min
6 Box jump overs
4/4 DB Shoulder to overheads