Måndag
Styrka
Every 2 minutes, for 16 minutes (8 set):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
WOD
AMRAP 12 min
40 Double-Unders
20 Alternating Dumbbell Snatches 22.5/15
10 Strict Handstand Push-Ups
Tisdag
WOD
“Christine”
Tre varv av:
500 m rodd
12 Deadlifts (kroppsvikt)
21 Box Jumps
Styrka
Tre set av:
Single-Leg Deadlift x 6-8 reps per ben @ 4011
VIla 60 sek
Barbell Glute Bridges x 6-8 reps @ 20X1
Vila 60 sek
Side Plank x 45 seconds per sida
Vila 60 sek
Onsdag
WOD
I lag om tre, alternera varv, AMRAP 15 min
7 Burpee Box Jump-Overs
7 Thrusters 70/47.5
21 Double-Unders
Vila 5 min, därefter…
I lag om två, alternera varv, AMRAP 15 min.
9 Burpee Box Jump-Overs
9 Push Press 70/47.5
9 Ring Dips
Torsdag
Styrka
Every 3 minutes, for 15 minutes (5 set) of:
Pause Front Squat x 3 reps @ 32X1
WOD
Fyra set, 3 min per set.
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
90 sek vila mellan set, fortsätt där du slutade!
Fredag
Styrka
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Vila 60 sek, därefter…
Every 90 seconds, for 6 minutes (4 set):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Vila 60 sek, därefter…
Every 2mins, for 6 minutes (3 set):
Clean x 1 rep @ 80+% of 1-RM Clean
WOD
AMRAP 10 min
10 Ground to Overhead 50/32.5
10 Burpees Over the Barbell
Lördag
Styrka
Tre set av:
Dumbbell Walking Lunge x 20 steps @ 10X0
60 sek vila mellan set.
WOD
AMRAP 5min
20 Double-Unders
10 Kettlebell Swings
Vila 60 sek, därefter…
AMRAP 5 min
5 Dumbbell Man-Makers
10 Box Jumps
Vila 60 sek, därefter…
AMRAP 5 min
5 Toes to Bar
10 Air Squats
