Functional fitness v31

MÅNDAG

A, Contrast Training

3 sets:
5 Box Back Squats at 75% of 1 RM
Rest 30 sec
5 Vertical Jumps as high as possible
Rest 3 min before next set

B, AMRAP 12 min:

10 Box Jump Overs
20 Front Rack Reverse Lunges
Rest 30 sec

Level 1: 30/20 kg
Level 2: 40/30kg
Level 3: 50/40 kg

TISDAG

Snatch Ladder Teams of 2:

20 Snatches 60%
1000 m Row
16 Snatches 68%
1000 m Row
12 Snatches 75%
1000 m Row
8 Snatches 80%
1000 m Row
4 Snatches 85%

Post Workout to Cap: Build to today's heavy Snatch

Cap 35 min

ONSDAG

Wall Ball Biathlon

For Time:
50/75/90 Unbroken Wall Balls
600/800 m Run
35/50/60 Unbroken Wall Balls
600/800 m Run
20/25/30 Unbroken Wall Balls
600 m Run

*Break of Wall Balls = 5 Burpee Penalty

Cap 25 min

TORSDAG

A, EMOM 12 min:

1 Squat Clean
Build from 65% to a heavy for the day

B, AMRAP 10 min:

2-4-6-8... DB Devil Press
30 Double Unders between sets

Level 1: 15/10 kg
Level 2: 22,5/15 kg
Level 3: 30/20 kg

FREDAG

PartnerAMRAP 32 min:
​​​​​​​
400 m Run
10 Burpee Box Get Overs 48/40 inch
20 Toes to Bar