Måndag

EMOM 6 min
a) 5 DB Strict press

”The Chief”
5 rounds
AMRAP 3 min
3 Power Cleans
6 Push-ups
9 Air Squats
Rest 1 min

 

Tisdag

AMQRAP 14 min
4 Front squats + 4 Front rack lunges

AMRAP 10 min
10 DB Hang squat clean
5 Pull-ups
10 DB Lunges

 

Onsdag

Teams of two, I go you go/share anyhow

AMRAP 6 min, I go you go
2 Ball to shoulder
6 Box jumps
2 Ball to shoulder

Rest 3 min

AMRAP 6 min, I go you go
20 Double-unders
4 KB Ground to overhead
20 Double-unders

Rest 3 min

AMRAP 6 min, Share anyhow
40 Double-unders
4 Ball to shoulder
12 Box jumps
8 KB Ground to overhead

 

Torsdag

EMOM 8 min
a) 25 sec Row
b) 6-8 Push-ups

Rest 2 min

EMOM 8 min
a) 25 sec Echo bike
b) 3-5 strict Pull-ups

Rest 2 min

EMOM 8 min
a) 25 sec Lateral burpee over DB
b) 8-10 V-ups/Tuck-ups

 

Fredag

AMQRAP 10 min
1 Snatch

AMRAP 15 min
35 KB Swings
35 Wallballs
35 1xDB Snatch
35 1xDB Thruster

 

Lördag + Söndag

Se “Team + Weekend WOD”