Måndag
Strength
Shoulder Press (3×10 (60-70%))
Every 2 mins
Metcon (Time)
5 Rds
20 Cal. maskin
20 T2B
16 min Time Cap:
Tisdag
Strength
3 position Power Clean (5x 1)
Power Clean+Hang power Clean+High Hang Power Clean
Every 2 min 5 set
Metcon (Time)
Teams of 2
60 Handstand Push Ups
80m bear crawl
100 KB Swings 24/32
80m bear crawl
60 Hand Stand Push Ups
20 min Time Cap
Onsdag
Strength
Front Squat (3×10 (60-70%))
Every 2 mins
Metcon (AMRAP – Rounds and Reps)
8 min Amrap
10/8 Cal. Maskin
10 Burpees
Torsdag
Metcon
2 rounds:
30/20 Cal. Row
30 GHD’s/ AbMat situps m med.ball
30/20 Cal. AB
30 Pull Ups
30/20 Cal. Ski
30 Box Jump Overs
Vila 5 min b/t rds
Fredag
Metcon (8 Rounds for time)
8x400m Run
– vila 3 min b/t sets
Lördag
Teams of 2
4000m rodd
100 Power Cleans 42,5/60kg
50 Syncro Bar Facing Burpee
– 25 min Time Cap –
Photo cred, Liljas Foto
