Måndag

Teams of two, you go I go

For time (cap 30 min)
14 Rounds (You go I go)
4 DB Snatches
8 DB Lunges
100m Sprint

Rest and reset 1 min

”Team Sham”
14 Rounds (You go I go)
11 Deadlifts (bodyweight)
100m Sprint

 

Tisdag

Teams of two, share / hold

2 Rounds of
AMRAP 4 min
Echo bike
*Partner in hang

Rest 1 min

AMRAP 4 min
Wall walks
*Partner in wall sit

Rest 1 min

AMRAP 4 min
Rope climbs
*Partner in Handstand/Plank

Rest 1 min

 

Onsdag

Teams of two, share anyhow

”Team Shipwreck”
AMRAP 25 min
14 Squat cleans
16 Burpee box Jump
*Every 3 rounds the load on the bar/DB’s and the height of the box increases.

 

Fredag

Team of two, sync / together

”Team Forrest”
3 RFT (cap 30 min)
20 L-Pull-Ups
30 sync Toes to bar
40 Burpees
800 meter Run (together)
*One or two members may use a weight vest.

 

Lördag

Teams of two
AMRAP 7 min
I go, you go
3 Burpee box jump
6 HSPU
9 DB Squats

Rest 1min

AMRAP 7 min
I go, you go
3 Ball to shoulder
6 Ballsquats
9 Jump over ball

Rest 1 min

AMRAP 7 min
I go, you go
3 KB clean from floor
6 KB SA thruster
9 KB goblet hold lunges

 

Söndag

AMRAP 9 min
200m Run
4 Devils press
8 Pull-ups
Rest 2 min
AMRAP 9 min
8 Deadlifts
4 Hang power clean
2 Wallwalks