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Warm up

EMOM 4

10+10 x Thoracic spine rotation
10 x Alternating squat thoracic rotation

EMOM 6

1: 50 sec easy row
2: AMRAP: 4 air squats + 4 lunges
3: AMRAP: 1 walkout + 2 push ups

Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD

For time

1,2 km run (Both)

Directly into (Share as you like):

60 Jumping lunges
10 Split jerk @30/45 Intermediate: @35/50 RX: @40/60
50 Step ups with KB @12/16 Intermediate: @16/24 RX: @20/28
10 Split jerk
40 KB squat clean @12/16 Intermediate: @16/24 RX: @20/28
10 Split jerk
30 Heavy Wall ball 20/30 lbs

3 min rest

(SHARE AS YOU LIKE)

60 Jumping lunges
10 Split jerk @30/45 Intermediate: @35/50 RX: @40/60
50 Step ups with KB @12/16 Intermediate: @16/24 RX: @20/28
10 Split jerk
40 KB squat clean @12/16 Intermediate: @16/24 RX: @20/28
10 Split jerk
30 Heavy Wall ball 20/30 lbs

Directly into:

1,2 km run (Both)

TC: 35

Individual WOD

For time

1,2 km run

Directly into:

30 Jumping lunges
5 Split jerk @30/45 Intermediate: @35/50 RX: @40/60
25 Step ups with KB @12/16 Intermediate: @16/24 RX: @20/28
5 Split jerk
20 KB squat clean @12/16 Intermediate: @16/24 RX: @20/28
5 Split jerk
15 Heavy Wall ball 20/30 lbs

3 min rest

30 Jumping lunges
5 Split jerk @30/45 Intermediate: @35/50 RX: @40/60
25 Step ups with KB @12/16 Intermediate: @16/24 RX: @20/28
5 Split jerk
20 KB squat clean @12/16 Intermediate: @16/24 RX: @20/28
5 Split jerk
15 Heavy Wall ball 20/30 lbs

Directly into:

1,2 km run

TC: 30

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MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Warm up

TeamWOD

Individual WOD

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