Måndag

Styrka
Fem set av:
Hang Clean x 3 reps
Vila 2-3 min mellan set

WOD
AMRAP 12 min
15 Kettlebell Swings 32/24 kg
15 Wall Ball Shots
10 Single-Arm Kettlebell/DB Push Presses (5 per arm)

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Tisdag

Styrka
Tre set av:
Front Squat x 5 reps
(hitta dagens 5-RM)
Vila 3min mellan set

WOD
For time:
30 Pull-Ups
20 Box Jumps
10 Snatch 60/40
20 Box Jumps
30 Pull-Ups

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Onsdag

Styrka
Ta 15-20 min till att hitta dagens 1-RM Push Press

WOD
Every 6 minutes, for 18 minutes (3 set) for times:
Row 500/450 Meters
20 Push Presses 52.5/35
15 Toes to Bar

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Torsdag

WOD

I lag om två, AMRAP 30 min
“Dissecting Kelly”
400m löp
30 Box Jumps
30 Wall Ball Shots

Alternera övning!

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Fredag

Styrka
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Vila 2-3 min mellan set!

WOD
AMRAP 10 min
5 Dumbbell Man-Makers
10 Pull-Ups
15 Box Jumps

 

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Lördag

Styrka
Every 2 minutes, for 16 minutes (8 set) of:
2 Snatch Lift-Offs + Snatch

Snatch lift off = lyft stången till knäna, pausa där i 1-2 sek

WOD
Fyra set av:
400m löp
20 Kettlebell Swings 24/16 kg
12 burpees
Vila 4 min mellan set