Måndag

Teams of two, share anyhow

On a running clock:
0.00-12.00:
Find 1RM DB cluster + 6 DB Frontsquats
12.00-14.00:
Rest
14.00-28.00:
AMRAP
10 Leg-raises/Toes to bar
20 DB thrusters
20 Sit-ups
10 DB hang clusters

 

Tisdag

Teams of two, share anyhow

“Kelly Bike-land”
AMRAP 8 min
600m bike
30 Box jumps
30 Wallballs
Rest 3 min

“Pushupabeth”
AMRAP 8 min
21-15-9
Cleans
Pushups
Rest 3 min

“Squat-Annie”
AMRAP 8 min
50-40-30-20-10
Double-unders (each)
Air squats

 

Onsdag

Teams of two, share anyhow/sync

AMRAP 14 min
30 DB Snatch
10 sync DB lunges
30 DB Shoulder to overhead

Rest 4 min

AMRAP 14 min
30 DB Hang clean & jerk
10 sync sprawls
30 V-ups/tuck-ups

 

Torsdag

Teams of two, share anyhow

AMRAP 26 min
4 Rounds
20 DB lunges / Pistols
6 Strict pull-ups
2 Rounds
30 Burpee box overs
30 DB front squats
30 Kipping pull-ups

 

Lördag

Teams of two, share or sync

AMRAP 25 min
40 Wallballs
5 sync Devilspress
40 Toes to bar
10 sync DB Clusters
40 Box jumps
15 sync DB Hang clean and jerk

 

Söndag

AMRAP 11 min
10/8 cal row
5 Deadlifts
5 Burpee over bar
10 Wallballs

Rest 3 min

AMRAP 11 min
30 DU
5 Ball over shoulder
5 Push-ups
10 DB snatch