Måndag

EMOM 18 min
A) 3 Power cleans
B) 30 sec Side planks
C) 20-40 sec Double-unders

For time (cap 6 min)
9-15-21
Box jumps
2xDB Power cleans

 

Tisdag

AMQRAP 10 min
7 Back squats

AMRAP 14 min
8 Pull-ups
12 Wall balls
200m run

8 Chest to bar
12 DB Squats
200m run

4 Bar muscle-ups
6 DB Thrusters
200m run

 

Onsdag

AMQRAP 12 min
3 Snatch deadlifts + 3 Hang snatches

AMRAP 5 min
4 Snatches
8 Burpees

Rest 2 min

AMRAP 5 min
4 Push-ups
8 Deadlifts

 

Torsdag

EMOM 12 min
A) 10-15 cal Row
B) 10-15 KB Front squats

Rest 2 min

EMOM 12 min
A) 10-15 cal Bike
B) 10-15 strict Ring Row

 

Fredag

Teams of two, I go, you go
AMRAP 8 min
6 KB Cleans
6 KB Lunges
2 Burpees over KB

Rest 1 min

AMRAP 8 min
6 Box-overs
6 DB Hang clean and jerks
2 Ball to shoulders

Rest 1 min

AMRAP 8 min
6 DB Snatches
6 Cross V-ups
1-2 Wall walks

 

Lördag + Söndag

Se “Team + Weekend WOD”