Vecka 33

Måndag

AMQRAP 15 min
5 Overhead squats

AMRAP 9 min
2-4-6-8…
Toes to bars
2xDB Front squats
20 Double-unders after each round

 

Tisdag

Teams of two, share anyhow
AMRAP 24 min
20 HSPU
30 KB Deadlifts
40 DB Shoulder to overheads
50 Box jump-overs

 

Onsdag

EMOM 6 min
3 Clean and jerks

Rest 2 min

EMOM 6 min
1 Squat clean

For time (cap 10 min)
21-15-9
Hang cleans
Thrusters
Burpees

 

Torsdag

00:00-05:00: EMOM
2-5 Strict pull-ups

05:00-06:00: Rest

06.00- 12.00:AMQRAP
Hand/Headstand- HSW

12:00-15:00: Rest and prep.

15:00- 24:00:AMRAP
2 Wall walks
200m Run
6 Chest to bars

 

Fredag

AMQRAP 12 min
Deadlifts
8-7-6-5-4
Remaining sets: 3 reps

2 rounds of:

AMRAP 2 min
8 DB Snatches
12 Jumps over DB

Rest 30 sec

AMRAP 2 min
8 Plate ground to overheads
12 Plate overhead lunges

Rest 30 sec

AMRAP 2 min
8 Wall balls
12 Sit-ups

 

Lördag + Söndag

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