Måndag

EMOM 8 min
A) 2-5 Pull-ups
B) 8-12 Goblet lunges

Rest 1 min

EMOM 8 min
A) 5-10 Ring rows
B) 4-10 Pistols

For time (cap 6 min)
21-15-9
Pull-ups
DB Lunges

 

Tisdag

Team of two, share/sync
AMRAP 28 min
40 Cross V-ups
20 sync DB Hang snatch
40 Burpee over DB
20 sync DB Hang clean and jerk

 

Onsdag

EMOM 6 min
4 Power cleans

Rest 1 min

EMOM 6 min
2 Squat cleans

AMRAP 11 min
5 Hang power cleans
10 Front squats
20 Double-unders

 

Torsdag

AMQRAP 12 min
3 Strict press + 5 Push press/push jerks

3 rounds for reps
1 min at each station:
A) 1xDB push press
B) Row for cals
C) Box jump overs
D) Rest

 

Fredag

Team of two, I go you go
AMRAP 6 min
5 Wall balls
5 Toes to bar
5 Wall balls

Rest 2 min

AMRAP 6 min
6 KB Lunges
6 KB Snatch
6 KB Lunges

Rest 2 min

AMRAP 6 min
3 Ball to shoulder
6 Ball squats
3 Ball to shoulder

 

Lördag + Söndag

GOD JUL!