Måndag

Teams of two, I go you go

AMRAP 26 min
20 Rounds
3 Burpees
2 1xDB power clean
1 Leg raises/Toes to bar

14 Rounds
3 Box jumps
2 1xDB thrusters
1 HSPU

10 Rounds
3 Burpee box jumps
2 1xDB snatch
1 Pullup/Chest to bar/BMU

 

Tisdag

Teams of three, rotate stations

0.00-10.00 AMRAP
1 rows for cals, 1 works reps, 1 rests
28-20-12
Wallballs
DB Power cleans
Sit-ups

10.00-12.00 Rest

12.00-20.00 AMRAP
1 rows for cals, 1 works reps, 1 rests
28-20-12
DB Front squats
DB Shoulder to overhead
Tuck-ups

20.00-22.00: Rest

22.00-28.00 AMRAP
1 rows for cals, 1 works reps, 1 rests
28-20-12
DB Lunges
DB Hang clean and jerk

 

Onsdag

Teams of two, share anyhow

AMRAP 8 min
6 Devils press
12 Sync KB Swings
24 Cal Row

Rest 2 min

In 8 min
5RM KB Swings

Rest 2 min

AMRAP 8 min
6 sync Ball to shoulder
12 KB clean and jerk
24 Double-unders

 

Torsdag

Teams of two, share anyhow

AMRAP 26 min
6 Rounds
8 DB hang squat clean
16 Knee raises/Toes to bar

4 Rounds
8 Ball to shoulder
16 Ball squats

2 Rounds
30 DB Shoulder to overhead
30 DB Squats

 

Lördag

Teams of two, I go you go 5 reps

AMRAP 12 min
30 Wallballs
30 Burpee no jump
30 Toes to bar

Rest 3 min

AMRAP 12 min
30 Box jumps
30 DB Snatch
30 DB Lunges

 

Söndag

AMRAP 6 min
5 Sprawls
10 Deadlifts
5 Push-ups

Rest 1 min

AMRAP 6 min
5 Burpees
10 Power cleans
5 Barbell Shoulder to overhead

Rest 1 min

AMRAP 6 min
5 Burpee over bar
10 Hang cleans
5 HSPU