Vecka 14

Måndag

Teams of two, share anyhow

AMRAP 14 min
16 DB power clean
16 DB Shoulder to overhead
16 Toes to bar

Rest 3 min

AMRAP 14 min
16 DB Snatch
16 HSPU
16 Situps

 

Tisdag

Teams of two, share anyhow
AMRAP 27 min
40 KB Swing
20 DB Sox step over
20 KB Clean
40 Boxjump over
200m run (both)

 

Onsdag

Teams of two, I go you go
AMRAP 9 min
8 DB Lunges
15 Double unders
Rest 2 min

AMRAP 9 min
8 DB Hang clean
5 Burpee over DB
Rest 2 min

AMRAP 9 min
8 DB Push Press
5 Boxjumps

 

Torsdag

Teams of two
AMRAP 25 min
4 rds
14 Wallballs
10 Pull-ups

4 rds
14 DB Thruster
10 DB Hang snatch

Then
50 KB Goblet squats

 

Lördag

In teams of two, I go you go

AMRAP 7 min
3 HSPU
6 Lunges
9 Box jump over

Rest 2 min

AMRAP 7 min
3 KB 1-arm thrusters
6 KB Swings
9 KB Goblet squats

Rest 2 min

AMRAP 7 min
3 High burpee boxjump
6 DB Shoulder to overhead
9 Wallballs

 

Söndag

AMRAP 18min

21-15-9
Deadlift
High boxjump

30-20-10
KB swings
Airsquats

5 rds
5 DB clean
5 DB snatch
10 burpee over DB