Dagens_pass

11.00+17.00+18.00 med André

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

 

3x30m Sled-pull
3×15 fällknivar

Amrap 30 min
6x15m sandbag carry
500m row /ski
16 db snatch
   

19.00 med André SK IRON

Warm-up
4 min ski/row/bike
3 min strech

 

3×10 front squats

3×10 deadlift
3×10 expl. push-ups

3×10 benchpress
3x30m sled-pull

2&2 Amrap 
5/5 db clean & jerk
30m bearhug carry
2:00 row / bike

 

11.00+18.00 med André

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


4×8 strict press
4x:20 sek hollow hold

Amrap 15 min
6x15m farmers walk
15 wallballs
10 hollow rocks

 17.00 med Robban

Warm up

Fri uppvärmning 10 min

3 rounds
12 pistols
12 slamball
12 HSPU
12 jumping lunges

After 3 rounds 30 kcal AB 30 burpee

3 rounds
12 ground-to-overhead
12/6 pull-ups/muscle-ups
12 wallballs
12 push-ups

Finish: 30 kcal AB 30 Burpee 

06.30+17.00 med André

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

 

3×15 kb swing
3×12 Front squats

For time
3 rounds
60 DU /150 SU
30 db burpee step-ups 15/10kg
15 ring push-ups

18.00 med Jossan 

Warm-up:
8 min EMOM :
Odd: 10 cal row/ski/bike
Even: 5 KBS + 2 walkouts m pushup

Wod:
Grace
30 reps of clean and jerk, rx: 60/40kg

-vila 2 min-

Karen
150 wallballs, rx: 10/6 kg

-Vila 2 min-

Diane
21-15-9
Deadlifts, rx: 100/70 kg
HSPU

 

11.00+17.00 med André

Warm up:
4 min ski/row/bike
20 kb swing
2 min stretch


4 rounds for time
800m run
3 heavy deadlift
15 toe-to-bars
20 pistols

Löpning 18.00

INTERNATIONAL ADVANCED RUNNING MEME DAY THREAD ...

06.30+11.00+17.00 Med André

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

 

 

 

Amrap 35min
400m run 
5 squat clean + hang clean + jerk
20 ½ burpee’s
10 kb high pulls

 

 

09.00 med André

Warm up
4 min ski/row
2 min stretch

Amrap 20 min

3-6-9-12…
boxjump
db  hang clean
plate overhead lunges

09.30 med André

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

 

 

Fatal 40
40 Wall Balls (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run after each 40-rep movement