Måndag

Teams of two/four, I go you go

AMRAP 6 min
6 Wall balls/Worm clean
9 Burpees

Rest 2 min

AMRAP 6 min
6 DB/Worm thrusters
9 Burpees over DB

Rest 2 min

AMRAP 6 min
6 Ball/Worm squats
9 Burpees to plate

Rest 2 min

 

Tisdag

Teams of two/three, share/relay

For time (cap 30 min)
50-40-30-20-10
Deadlifts
Toes to bar
*75 Double-unders each in relay before each set

 

Onsdag

Teams of two, share anyhow

AMRAP 8 min
10 Team box jump-overs
24 cal Echo bike

rest 2 min

AMRAP 8 min
10 Team box jump-overs
16 DB Clean and jerk

rest 2 min

AMRAP 8 min
10 Team box jump-overs
8 Burpee rope climbs

rest 2 min

 

Torsdag

Teams of two, share anyhow

”Regionals 12.4”
For time (cap 30 min)
75 Back squats
50 Pull-ups
25 Shoulder to overhead
75 Front squats
50 Pull-ups
25 Shoulder to overhead
75 Overhead squats
50 Pull-ups
25 Shoulder to overhead

 

Lördag

Alla helgons dag – no classes

 

Söndag

AMRAP 16 min
10 Burpees
10 Sit-ups
30 KB Swings
30 Lunges