CONDITIONING

E5MOM x12 (60min)

Row/Airbike/Bike/Ski for 60min (you can choose several machines or go with just one). Every 5th minute alternate between A, B, and C. Workout starts with A.

A: 30 Wallball
B: 20 TTB
C: 5 Devils Press

Overall RPE 3. Machines with nose breathing only if wanted.

If you are short on time, you can go 30-60min.

Every 3:00 x 6 Rounds:
15/12 Calorie Row/ Assault Bike
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

Wod
3 min amrap
5 Power snatch 45/30kg
5 Bar over burpee
2 min rest
3 min amrap
7 Hang power clean 45/30kg
5 Bar over burpee
2 min rest
3 min amrap
9 Thruster 45/30kg
5 Bar over burpee

Takomotor

Amrap 6 x 4 (molemmat x2)
(rest 3 min between)

Amrap 6 #1
40 DU
10 Lateral burpee BJ over
20 American KB swing 24/16kgs

Amrap 6 #2
40 DU
20 WB shots
10 DB/KB hang power cleans 2x20-22.5/15kgs

5 Rounds:
1 Minute Wallballs 9/6kg
1 Minute Alternating Dumbbell Power Snatches 22,5/15kg
1 Minute Row/ Bike Calories
1 Minute Rest

5 Rounds, new every 4th minute

20/15 Cal.
5 Hang Power Cleans 60/40kg
5 Shoulder to Overhead
5 Burpee over bar

10 to 1
Sumo deadlift high pull
Burpee over the bar

Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00

• Build to a 1RM (do 3-4 singles above 90%)
• sets should look like: 5-4-3-2-1-1-1-1..
• Option: 5 x 5, adding weight if form permits.

Bulgarian Split Squat
3x10+10, Tempo 3110, Rest 90s

Work 25 min

12 Lat pull down stiff band
12 Leg raise from bench easy band
20 s L-side plank + 20 s Plank + 20 s R-side plank
40 s Reverse snow angel
12 Scapula pull ups