Pass vecka 39

Måndag 26 september
Max out Monday

A. 1RM Clean
10 set, TC 20 min
Kan det bli bättre?

5 min Vila

B. 1RM Backsquat
TC 10 min

C. 4 min AMRAP
10 Wall-Balls
10 DB Push-Press

Tisdag 27 september

8 ON/2 OFF

A.500 meter Rodd eller ski
AMRAP Kettlebell American Swings 16/24kg
every time you break: 15 Squats

B. 5 rounds for Quality:
10 DB Thrusters (2×10/15kg)
6/8 Pull-ups
10 DB Thrusters
12/16 Push-ups

C. 5-10-15-20-etc
Calories Ski eller Bike
KB RDL
Sit-ups

D. 5rm alternated DB Snatches (förra gången var det 5/arm)

Onsdag 28 september

A.E2M 10 min
3-4 x 1 Power Clean + 1 Box-jump

B. 20 min AMRAP
4 TTB/8 HLR/8 Sit-ups
8 Push-ups
12 Squats
EMOM: 1 Deadlift

Start the clock and do 1 Deadlift, then the amrap above.
On the top of every minute you do 1 Deadlift.

Torsdag 29 september

A. 15 min valfri styrka

B. KB side reach

C. 20 minuter 1-2-3-4-etc reps
Double KB Cleans
Double KB Front Squats
Renegade Rows/arm
Single KB Snatches/arm 2 Side Reaches/side

Fredag 30 september

Team of 2, split
42-30-18
Ski cals
Pushups

Team of 2, split
42-30-18
Row cals
Wall-balls

5 rounds of:
9 Pull-ups
7 Ball over shoulders
5 Burpees