Måndag

EMOM 10 min
A) 3-5 Ring/Rope rows
B) 20-30s Hollow hold

AMRAP 14 min
3 Bar Muscle-ups
10 DB Split snatches
6 Pull-ups
10 DB Front squats
9 Toes to bar

 

Tisdag

AMQRAP 9 min
3 Back squats

Rest 2 min

AMQRAP 6 min
1 Back squat

AMRAP 7 min
8 DB Thrusters
28 Double-unders

 

Onsdag

EMOM 15 min
2 Power cleans

2 rds
AMRAP 2 min
2 Ball to shoulders
4 Burpees over ball

Rest 30s

AMRAP 2 min
2 Burpee over bar
4 Hang power cleans
Rest 30s between rounds

 

Torsdag

EMOM 28 min
A) 8-15 cal Echobike
B) 5-10 Plate sit-ups
C) 10-20 cal Row
D) 5-10 HSPU

 

Fredag

In teams of two, sync/share anyhow
AMRAP 25 min
10 Chest to bar
20 sync Goblet squats
30 sync KB Swings
40 Box jumps

 

Lördag + Söndag

Se “Team + Weekend WOD