Dagens_pass

Warm up

2 min ski/row/bike
2-4 min stretch/rörlighet I grupp

Styrka

4×8 benchpress close-grip

3×8/8 single db heavy push-press

2 min hollow

Puls

Emom 20 min
1. 10 deadlift 60/45kg + amrap burpee
2. vila
3. 10 pull-ups + amrap double db hang clean + jerk
4. vila

Viktor 

Warm up

2 min ski/row/bike
2-4 min stretch/rörlighet I grupp

Styrka

Emom 10 min
hang power clean + jerk
öka vikt varannan minut

Öva valfri gymnastik övning (10min)

 

Puls
For time
10 rounds
10 cal bike
30m bearhug walk

 

 

 

 BBK 18.45 med André

Warm up
3 varv:
Cykla :40 sek
30m utfalls gång
-stretcha i grupp

Marklyft 3×8

Bänkpress 3×10
Split squats med kb/db 3×10/10

Utfalls gång med kb/db 3x30m

Hollow hold 20/10×8

2&2 4 varv var
12 cal bike
30m bearhug walk

   

 

Oscar 17.30

TBA.

Warm up:

2 min ski/row/bike
2-4 min stretch/rörlighet I grupp

Styrka

3x60m sled-push

3×5 front squats

 

Puls

For time
2 rounds:
20 double db f-rack reverse lunges
20 alt. jack-knife
10 double db hang clean

2 rounds:
20 double db f-rack reverse lunges
20 toe-to-bars
10 double db hang clean

 

 

Warm up

2 min ski/row/bike
2-4 min stretch/rörlighet I grupp

Styrka
3×12 bicep curl
3×12 diamond push-ups

Puls

7 rounds
7 deadlift 120/90kg
7 toe-to-bars
7/7 single db push-press 24/18kg
7 db squats
7 burpees
30 double-unders

09.00 med André

Warm up
2 min ski/row/bike
2 min stretch
E2min x10 min
3 power clean + 6 toe-to-bar/rings + 10 single heavy db hang clean

E2min x10 min
3 clusters + 6 pull-ups + 10 single heavy db push-press

 

09.30 med André

Warm up

2 min ski/row/bike
2-4 min stretch/rörlighet I grupp

Styrka
Emom 8 min
10 toe-to-rings + 10 push-ups

Puls

Amrap 30 min
2&2
30 single arm db devil-press
30 boxjump
20 ball over shoulder
20 strict pull-ups
10 wall walks
10x7m db lunges