Måndag

Teams of 2,Share anyhow
AMRAP 25 min
30 DB Lunges
20 Leg raises/Toes to bar
30 Broad jumps
20 Pull-ups

 

Tisdag

Teams of two, share anyhow/sync
AMRAP 7 min
12 DB Box step-ups
6 sync DB Shoulder to overhead
12 Push-ups
Rest 3 min

AMRAP 7 min
12 Ball to shoulder
6 sync Sit-ups
100m Run (both)
Rest 3 min

AMRAP 7 min
12 DB Hang snatch
6 sync DB Squats
25 Double-unders (each)

 

Onsdag

Teams of two, I go you go
AMRAP 25 min
2 DB Power clean
3 Burpees
5 Box jumps

 

Torsdag

Teams of two, share anyhow
0.00-10.00:AMRAP
20 DB Frontsquats
10 Push-ups/HSPU
20 DB Frontrack lunges
20 DB Push press

10.00-12.00:Rest

12.00-20.00:AMRAP
20 DB Front squats
10 Push-ups/HSPU
20 DB Front rack lunges

20.00-22.00:Rest

22.00-28.00:AMRAP
20 DB Front squats
10 Push-ups/HSPU

 

Lördag

In teams of two, share anyhow/sync
AMRAP 6 min
8 Burpee over partner (partner holds plank)
14 sync 1-arm DB Hang clean and jerk

Rest 3 min

AMRAP 6 min
12 Burpee to plate
12 sync DB Snatch

Rest 3 min

AMRAP 6 min
14 Sprawls
8 sync 1-arm DB Thrusters

 

Söndag

AMRAP 20 min
”Cindy”
5 Pull-ups
10 Push-ups
15 Air squats