Dagens_pass

11.00+18.00 med André

Warm up
1 min ski/row/bike
10 push-ups
15 airsquats
x2
Styrka: 

Deadlift 5 singlar x5 set ( clean grepp)

For time
Cash in: 30 cal bike

21-15-9
deadlift 80/60kg
boxjump

Cash out: 30 cal bike

   

17.00 med Robban

Warm up:

Teamwod måndag
OBS! Egna stänger

Öva pistolsquat 10 min

 

Amrap 30 min
Buy in: 100 cal row
30 Thruster 42,5/30 kg
30 pistol squat
30 handstand push-ups
30 burpees
30 hang power Clean

   

11.00+18.00 med André

Warm up
1 min ski / row / bike
15 push-ups
10 plate ground-to-overhead
x2

Styrka: 

5x 4 push-press + 1 split jerk
3×5 split jerk

10 rounds for time
1 squat clean 60/40kg
3 strict handstand push-up
5 toe-to-bar
   

 17.00 med Oscar 

WOD 6 minuter
30 sec max AB
30 rest
*2 min Rest
AMRAP 6 min
8 KB swings
8 KB Facing Burpees
*2 min Rest

TABATA 20/10 – (34 minuter) 

– biceps Curls
– Strict Presses
– Bent Over Rows
– Side Lateral Raises
– Front Lateral Raises
* Under vila. håll vikten i statisk position.

Cash-out (om vi har tid)

   

06.30 med André

Warm up
3 min ski/row/bike
20 lunges

2 min stretch 

Styrka:

Öva handstand push-up (10-15min)

BB floor-press 8×5

3 rounds for time
20 pull-up
20 devil-press 2xdb

 

 

 

   

16.30 med Robban

Warm up:

3 rounds
Ski/AB/row 9/12 kcal
Airsquats 10
Push-ups 10
Stretch

AMRAP 5 min
6 Clean n jerk 35/50kg
6 Wallball
6 Deadlift 35kg/50kg

 

AMRAP 5 min
6 Toe-to-ring
6 Ball over shoulder
20 DU

AMRAP 5min
6 Deadlift 70kg/100kg
6 Burpee over bar
6 KB swing 16/24 kg

   

17.30 med Jossan 

Warm up:

On the board!

“They do cardio in hell too”

4 ROUNDS
25 burpees
250 m row/ski
25 wallballs 10/6 kg
25 cal Assault bike

Then do:

4 ROUNDS
25 KB swings
250 m row
25 goblet squats
25 SDHP 35/25 kg

   

11.00+18.00 med André

Warm up:
20 lunges
10 airsquats
1 min stretch
x2
Styrka:

Emom 10 min
1. 2-4 squat clean
2. +:40 sek DU/SU

Amrap 18 min
100/80 cal bike
50 burpee-to-target
20 clean & jerk 40/25kg

 

 

   

med Viktor

Warm up:
on the board!

A: EMOM 10min (Barbell 60/25)
3 DL
2 power Clean
1 Cluster

B:
Buy in 10 Cal Ab
30-20-10
Thrusters (50/25)
Box jumps

Then directly into
10-15-20
KBS (32/20)
Wallballs (10/6)

Cash out: 12 cal AB

   

06.30+11.00+17.00 Med André

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

 

Styrka: 

——-

 

For time
30 double db squats
30 double db hand c&j
30 sit-ups
30 jumping lunges
30 double db renegade rows
30 push-ups on db´s
30 pistols
30 single db swing
30 db situp´s / db leg-raise
30 hollow rocks

09.00 med André

Warm up
1min ski/row
15 kb swing 20/16kg
x2
Amrap 20 min 
30 wallballs
15 double db step-overs
:30 sek sandbag hold
15 burpee over sandbag
   

09.30 med André

Warm up
1 min ski/row/bike
20 lunges
1 min stretch 

x2

For time
100 kb swing
Every 30 sek
1 burpee

For Time
5000m row/ski
Every 500m
2 rounds
1 ball over shoulder
3 handstand push-up
5 wallball