Dagens pass

11.00+17.30 med André

Warm up
1 min ski/row/bike
30m bearcrawl
15 ball ground to overhead
x3

3 varv
:30 sek hollow hold
15 liggande benkast ( i hollow)

4 rounds for time
12 push-press
9 hang power clean
6 pull-up
1 min rest

3 rounds
15/12 cal row
12 db snatch
6 toe2bar
1 min rest

   

16.30 med Robban

Warm up
10 pushpress
10 lounges
10 pushup
10 kcal AB

Öva snatch

 

 

Team AMRAP 30min
Split of
10 muscle-ups/20 pull-ups
20 kcal AB
20 snatch
20 burpees over bar
20 TTR
20 heavy KB swing
20 Dead-lift 90/120kg

 

 

 

11.00+17.30 med André

Warm up
1 min ski/row/bike
30m utfall med boll
1 min stretch
x3

3 varv
12 bicepcurl stång
12 tricep press bakom huvud
12 hammer curls
12 diamond push-ups

3 rounds for time
20 front-rack lunges
30 airsquat
1 min rest

4 rounds
12/8 cal bike
5 ball over shoulder
5 burpee over ball
1 min rest

   

16.30 med Oscar

Warm-up
2 varv av :
10 cal AB
10 reps jumping jacks
10 push Ups
10 squats
10 cal rood

Styrka:
Overhead squat

 

For time
30 Strict pull-up
30 Overhead Squat ( hitta rätt vikt )
30 Box jump over 24/20
30 Sumo DL high pull( Samma vikt OHS)
1000m bike
30 Sumo deadlift high pull
30 Box jump over 24/20
30 Overhead squat
30 Strict pull-up
   

06.30 med André

Warm up
1 min bike
15m utfallsgång
15m bearcrawl
x3

Emom 8 min
5/5 hang db clean & jerk
20 jump over db

 

For time
5 rounds
10 toe2rings
10 push-up
10 kb swing
10 wallball
10 cal row/ski

   

16.30 med Robban

3 rounds
Push-ups 10
Sit-ups 10
Airsquats 20
12 kcal ski/row/AB

Öva snatch

 

 

 

 

Emom 12
Squatsnatch 4-6
Slamball 6-8
DU 40/80
Sledpull 15m

15-12-9-6-3
Powersnatch 42,5/30kg
Burpee-over-bar
Handstand pushup

   

17.30 med Jossan & Assal

Uppvärmning “tiktok on the board”

TEAMWOD FOR TIME:
split even

Cash in: 2000 m
100 WB
90 DL
80 HRPU
70 BOX JUMPS
60 T2B/K2E/KNEE-RAISES
50 BURPEES
40 POWER CLEANS
30 PUSH PRESSES
20 WEIGHTED LUNGES
10 THURSTER

Cash out: 2000 m
Timecap: 45 min.
Rx: 50/35 kg
Wb: 8/6 kg

 
   

11.00+17.30 med André

Warm up
1 min ski/row/bike
10 ground-to-overhead med viktplatta
15 airsquat
x3
Amrap 12 min
6 handstand push-up
20 double-unders
12 sit-ups

Öva
handstående 2&2 (15min)

-knä-fot mot låda
-handstående mot vägg
-handstående push-up
-handstående gång

 

 

Oscar pass 11.00  
P.1
Assault Bike bara armar
P.2
5 Dumbell burpee deadlift
5 Hang clean DB
5 Push-press DB
30mt GunWalks
(Byter när P.2 har utfört alla reps)
WOD 2 (AMRAP)
5 Dead lift
5 Wall ball
5 Sit-ups med ball

 

16.30 med Viktor

A: 4 rounds
1: 2xKb front rack Walking lunges 12steps
2: 10-12 push-ups
3: 8kb row

B: with running clock
6min emom
1: 6 wb (10/6) + 6 cal AB
2: 5 power clean + 5 bar facing burpees (45/30)

 

At min 10
21-15-9
WB (10/6)
Cal AB

At min 20
21-15-9
Power clean (45/30)
Bar facing burpees

   

 

06.30+11.00+17.00 med André

Warm up
2 min stretch
1 min ski/row/bike
x3

For time
9-15-21
thruster
bar-facing burpee

vila 4 min

 

 

 

21-15-9
deadlift
push-up

vila 4 min

9-6-3
squat snatch
muscle-up

 

09.30 med André

Warm up
1 min row/bike/ski
10 plate ground-to-overhead
16 reverse lunges
x3

 

 

2&2
Amrap 30 min
4 rounds each
10/7 cal bike
12 toe2rings
5 ball over shoulder

4 rounds each
6 hang power clean
6 front squat

4 rounds each
12/9 cal row
5/5 hang split snatch