Måndag

EMOM 10 min
A) 6 Front squats
B) 20-30 sec Hollow hold

3 rounds for time (cap 14 min)
400m run
30 Air squats
7 Deadlifts

 

Tisdag

EMOM 18 min
A) 3-6 negative Pull-ups
B) 20-40 Double-unders
C) 3-6 strict DB Press

0:00-02:00:
20 Box jump-overs
Remaining time: max reps Pull-ups

02:00-04:00: Rest

04:00-06:00:
20 Box jump-overs
Remaining time: max rep DB Push presses

 

Onsdag

Teams of two, share anyhow

AMRAP 12 min
40 KB Swings
20 KB Squats
20 Burpee no jumps

Rest 3 min

AMRAP 12 min
40 DB Snatches
20 Ball squats
20 Burpees over ball

 

Torsdag

EMOM 26 min
A) 10-15 cal Row
B) 50-100m Ball carries
C) 10-15 cal BikeErg
D) 5-10 HSPU

 

Fredag

AMQRAP 15 min
7-7-6-6-5-5 Power cleans
All remaining sets: 4 reps

AMRAP 9 min
15-12-9
Wall balls
Toes to bars

 

Lördag + Söndag

Se “Team + Weekend WOD”