Dagens pass

11.00+18.00 med André

Warm up
1 min ski/row/bike
30m bearcrawl
x4
Double kb front rack squats 20-20-20 (inte låsa ut höft)

Elevated double kb front rack reverse lunges 20-20-20

For time
60 Double-unders
50 db snatch 22.5/15kg
40 toe-to-rings
30 burpee-to-plate
20 kb swing 32/25kg
10 kombo (squat+lunge+lunge)

17.00 med Robban

Warm up:
10 kcal ski/AB/row
10 airsquats
10 pushups
1 min stretch

På wod, Vid byte av övning gör Cindy
5 pull-ups
10 push-ups
15 Airsquats

For time team split:
100 Wallballs
90 KB swing
80 Power Clean
70 Burpees over bar
60 front squat
50 Toe to bar
40 Shoulder to over Head
30 Burpee boxjump
20 Clusters
10 Bar muscle-ups 

 

11.00+18.00 med André

Warm up
3 min ski / row

Standing singe arm landmine press 20-20-20

db floor-press 15-15-15

Amrap 15 min
5 devil-press (clean+press)
10 pull-up
15 cal ski/row/bike

17.00 med Oscar

Strength
5 sett / 8 reps :
Deficit Back quat narrow ( halv till hela = 1 rep)
Reversed deficit lunges

 

(EMOM) :
3 Power cleans
3 Front squats
3 Push jerks

Cash out
Sorpresa 😁

06.30 med André

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

E2min x10
3 heavy deadlift
6 toe-to-bar
15m db bicep-walk
15m db overhead walk

10 rounds for time of:
8 ground-to-overhead
10 bar-facing burpees

16.30 med Robban

Warm up:
5 pullups
10 pushups
15 airsquats

 

Öva Clean 10 min

 

 

4 rounds of
6 st wallball

6 st powerclean
6 st ball over shoulder
6 st devilpress
60 Dubbelunders

 

9-15-21
frontsquat
Burpees over bar

17.30 med Jossan & Assal

Warm up:
Tiktok & rörlighet
Teams of 2
2 rds for time:
100/80 kcal AB/row
80 DB power cleans 22,5/15 kg
60 box jump over
40 devilpresses 22,5/15kg
20 bar MU/CTB

Timecap: 40 min

 

11.00+18.00 med André

Warm up
1 min ski/row/bike
10 ground-to-overhead med viktplatta
15 airsquat
x3

Australian pull-ups 15-15-15

T-bar rows 15-15-15

Amrap 15 min
10 handstand push-up
10 pistols
10 ball-over-shoulder

17.00 med Viktor

Warm up
One the board

1:
6 Min AMRAP
2-4-6-8….
KB Gorilla row 32/24
Goblet squat

5 min rest

15 KBDL-9pushup-15DL-12PU-15DL-15pu
Directly into
AMRAP
15 KBS
3 box around the world
Timecap: 9 min

06.30+11.00+17.00 med André

Warm up
3 min ski/row/bike
2 min stretch överkropp

DB skull-crusher 20-20-20
diamond push-up 10-10-10

BB Bicep curl 20-20-20
plate hammer curl 15-15-15

 

Emom 6 min
3-6 clean & jerk

Emom 6 min
3-6 snatch

 

09.30 med André

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

Amrap 10 min 2&2
10/7 cal ski
5 double db c&j
10 lunges
Amrap 10 min 2&2
10/7 cal bike
5 ball-over-shoulder
10 toe-to-rings

Amrap 10 min 2&2
10/7 cal row
5 strict handstand push-up
10 kb swing 32/24kg