Vecka 45

Måndag

EMOM 10 min
A) 4-12 Pistols
B) 20-30s Active hang

7 Rounds for time (Cap 15 min)
7 Burpee box jumps
7 DB Thrusters
7 Pull-ups

 

Tisdag

In teams of two, sync/relay


AMRAP 7 min
8-10-12…
Sync DB Snatch
*5 Ball over shoulder in relay before each round

Rest 2 min

In 7 min
Find 1RM of 1 Power clean + 1 Shoulder to overhead

Rest 2 min

AMRAP 7 min
8-10-12….
Sync KB Swings
*5 Burpee over KB in relay before each round

 

Onsdag

AMQRAP 9 min
4-8 Strict Leg raises/knee raises

16-12-8 (Cap 6 min)
Power cleans
Toes to bar

Rest 3 min

8-12-16 (Cap 6 min)
Toes to bar
Power cleans

 

Torsdag

EMOM 5 min
Bearhug hold

AMRAP 20 min
12 DB Front squats
6 HSPU
12 Box step ups
6 Push ups

 

 

Fredag

EMOM 18 min
A) 5+5 standing Filly press
B) 5-8 Split squats right leg
C) 5-8 Split squats left leg

AMRAP 7 min
30 Double unders
10 2xDB Cleans
5 Burpee

 

 

Lördag + Söndag

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