Måndag

For time (cap 20 min)
Buy in before each workout: 1 DB complex (8 hang snatch, 8 power clean, 8 Shoulder to overhead with 2 DB’s)

4 rds
6 Toes to bar
9 Push press
Rest 2 min

4 rds
10 V-ups/Tuck-ups
6 HSPU
Rest 2 min

4 rds
2 Wallwalk
8 Sit-ups

 

Tisdag

Teams of two, share anyhow

AMRAP 25 min
40 KB Swings
20 DB Box step over
20 KB Clean
40 Boxjump over
200m run (both)

 

Onsdag

EMOM 5 min
1 Clean + 2 Shoulder to overhead

On a 20 minute running clock:

00:00-12:00 Every 2 min, 6 rounds:
10 DB Shoulder to overhead
10 Burpee over bar

12:00-15:00 Rest

15:00-20:00 For Time:
30 DB Shoulder to overhead
30 Burpee over bar

 

Torsdag

AMQRAP 12 min
2 Back squats

AMRAP 5 min
8 Wallballs
4 Pullups

Rest 2 min

AMRAP 5 min
8 DB Thruster
4 Ball over shoulder

 

Fredag

EMOM for 18 min
A) 6 DB Lunges + Deadlift
B) 6 Barbell curls
C) 30-60 Double-unders

21-15-9-3
Hang clean
Box jump
TC= 6 min

 

Lördag + Söndag

Se “Team + Weekend WOD”