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)
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
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
Torsdag
WOD
I lag om två, AMRAP 30 min
“Dissecting Kelly”
400m löp
30 Box Jumps
30 Wall Ball Shots
Alternera övning!
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
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
