Vecka 16

Måndag 17 april

A.E2M 10 min
2-3 x 1 Clean & Jerk

B. 3RM Push press
TC: 10 min

C. EMOM 16 min
Min 1-2: 5-8 Banded RDL + 6-8 One-leg Hip Thrust (reps/ben)
Min 3-4: 10-15 HLR + 8-12 Ring-Rows

Tisdag 18 april

Min 1-8:
50 Pull-ups for time.
10 Burpees every time you brake

Min 8-20:
40 Sit-ups
80 walking lunges with plate
30 Sit-ups
60 walking lunges with plate
20 Sit-ups
40 walking lunges with plate
10 Sit-ups
20 walking lunges with plate

Min 20:
Bring Sally Up Push-up Challenge

Onsdag 19 april

A. 2 sets of:

AMRAP 4 min:
Buy in: 25 Wall-Balls
4 Hang Muscle Snatch
6 TTB/HLR
8 Snatch Deadlift

Rest 2 min

B.2 sets of:

AMRAP 4 min:
Buy in: 25 High KB Swings
4 Squat Cleans
6 Burpees over barbell
8 Deadlift

Rest 2 min

Torsdag 20 april

A. 10-8-6-4-2-4-6-8-10 Backsquats
10-8-6-4-2-4-6-8-10 Benchpresses

B. 10 rounds for distance with partner
Athlete 1: 10 Alternated KB Snatches + 10 Kettlebell Thrusters
Athlete 2: Kettlebell Suitcase walk

Fredag 21 april

A. Warm up
4 “Mikko” rounds with increasing cals.
Min 1: Rower (ex 6-7-8-9 cals)
Min 2: Ski (ex 6-7-8-9 cals)
Min 3: Bike (ex 6-7-8-9 cals)
Min 4: Rest

Starta nästa WOD (B) direkt (efter A.)

B.50-40-30-20-10 reps of:
Walking Lunges
Pull-ups
Sit-ups

Starta nästa WOD (C) direkt (efter B.)

C. 3 “Mikko” rounds
Min 1: Rower
Min 2: Ski
Min 3: Bike
Min 4: Rest