Vecka 11

Måndag

Teams of two, share anyhow

2 Rounds

AMRAP 3 min
Burpee no jump
Rest 1 min

AMRAP 3 min
DB Hang power clean
Rest 1 min

AMRAP 3 min
HSPU/Push-ups
Rest 1 min

AMRAP 3 min
KB Swings
Rest 1 min

AMRAP 3 min
DB clean and jerk

 

Tisdag

Teams of two, share anyhow

AMRAP 28 min
24 Front squats
24 Banded/Jumping pull-ups
32 DB lunges
32 DB hang snatch
800m row

 

Onsdag

Teams of two, I go you go/share anyhow

AMRAP 8 min, I go you go
2 Ball to shoulder
6 Box jumps
2 Ball to shoulder

Rest 3 min

AMRAP 8 min, I go you go
20 Double-unders
4 KB GTOH
20 Double-unders

Rest 3 min

AMRAP 8 min, share anyhow
40 Double-unders
4 Ball to shoulder
12 Box jumps
8 KB GTOH

 

Torsdag

Teams of two, share anyhow/sync

AMRAP 14 min
20 Knee raises/Toes to bar
10 sync DB push press
20 Burpee to plate
10 sync KB swing

Rest 4 min

AMRAP 10 min
20 DB Thruster
10 sync Sit-ups
20 KB high swing
10 sync Burpees

 

Lördag

Teams of two, share anyhow or sync

AMRAP 25 min
100 DB Shoulder to overhead
Every 2 min: 10 sync lunges

75 DB Front squats
Every 2 min: 20 Double-unders (each)

50 DB Thrusters
Every 2 min: 5 Burpees (each)

 

Söndag

AMRAP 18 min
10-8-6-4-2
Hang power clean
4-8-12-16-20
Wallballs
15-12-9-6-3
Box jumps