Måndag

AMQRAP 14 min
1 Snatch + 1 Hang snatch + 1 Snatch

AMRAP 10 min
3 Ball over shoulders
6 Ball lunges
36 Double-unders

 

Tisdag

EMOM 10 min
a) 1-4 Wall walks
b) 6-12 V-Ups

AMRAP 6 min
2-4-6-8…
Toes to bars
KB Push press

Rest 2 min

AMRAP 6 min
2-4-6-8…
Sit-ups
HSPU

 

Onsdag

AMQRAP 8 min
Pistols

3 Rounds of
AMRAP 2/4/6 min
22 Wall balls
22 DB Snatches
22 DB Box step up
22 Burpees over DB

Rest 2 min

*Start over each AMRAP

 

Torsdag

AMQRAP 12 min
3 Power cleans

AMRAP 12 min
10 Deadlifts
5 Bar Muscle-ups

 

 

Fredag

Teams of two, I go you go

AMRAP 7 min
6 Burpees over KB
4 KB Cleans
2 KB Shoulder to overhead

Rest 2 min

AMRAP 7 min
6 Pistols
4 Sprawls over ball
2 Ball to shoulders

Rest 2 min

AMRAP 7 min
6 DB Shoulder to overhead
4 DB Squats
2 Devils press

 

Lördag + Söndag

Se “Team + Weekend WOD”