Vecka 30

Måndag

Teams of two, share/together

At 00:00
”Climbing worm”
For time (cap 20 min)
9-21-21-9
Worm clean and jerks
Rope ascents

At 20:00
3 RFT (cap 10 min)
30 Worm deadlifts
7 Worm squats
400m run

 

Tisdag

Teams of two, share anyhow

4 Rounds
AMRAP 6 min
10 Box jump overs
10 Chest to bars
10 Thrusters
10 Target burpees

1 min rest

*Buy in: 60 reps of one different exercise of the four per round

 

Onsdag

 

Fredag

Teams of two, share anyhow

21 RFT (cap 30 min)
18 Wall balls
12 Toes to bar
6 Clean and jerks*

*Increase Barbell load every 3 rounds

 

Lördag

Teams of two, share anyhow
AMRAP 24 min
22-16-10
1xDB Clusters
Burpees over DB

16-10-6
1xDB Devilspress
Chest to bar/Pull-ups

22-16-10
1xDB Hang Clean and jerks
Box jumps

 

Söndag

AMRAP 18 min
0:00-10:00:
6 Pull-ups
12 DB lunges
6 V-ups

10:00-18:00:
6 DB Step-ups
12 DB Shoulder to overheads
6 HSPU