21 Wallballs 6/9
6 burpees
15 Wallballs
6 burpees
9 Wallballs
2rounds of
10/10 front rack barbell reverse lunges 25/35
10 Hang Powersnatch 25/35
5-10 Knee Raises (toes to bar)
38/50cal row
1.A: OTM for 12 min:
Min 1/4/7/10: 20 sek max reps Ring Rows (1-2 Ring/Bar Muscle Ups)
Min 2/5/8/11: 20 sek max reps Beat Swing (2-3 Ring/Bar Muscle Ups)
Min 3/6/9/12: 20 sek max reps Dumbell/Barbell Shoulder Press (3-4 Ring/Bar Muscle Ups)
2.A: 5 min Amrap:
5 Assisted Pull Ups (Pull Ups)
10 Push Ups
15 Air Squat
Rest 2 min
5 min Amrap:
2 Wall Climbs (5 Handstand Push Ups)
10 Knee Raise (TTB)
15 Kettlebell Swings 24/16kg
Rest 2 min
5 min Amrap:
60 Singel Unders (30 DU)
15 Abmat Situps
3.A: After Bash
Windmill 4x5 reps
1.A: For 15 min: Build 1 Heavy Power Clean & Jerk
1,B: E90sek for 12 min: 4 Power Clean Drop & Go + 1 Jerk 70-75%
2.A: 3 Rounds for time:
150 Singel Unders (50 Double Unders)
15 Overhead Lunges (OHS)(50/35kg)
3.A: After Bash
Finnen 5x5 reps
2019
A. Teknik - High hang clean 20min
B. E2M 12min (6set)
C. OTM 18min (6set)
D. Alternate 3 rounds (1min rest between rounds)
D1. AMRAP 2min
12/15cal row
15 Alternating DB-snatch 15/22.5kg
D2. AMRAP 2min
10 Lat burpees
15 Overhead Squat 25/35
Passinfo:
D1 -> vila 1min -> D2 -> vila 1min ->
D1 -> vila 1min -> D2-> vila 1min ->
D1 -> vila 1min -> D2