Fredag 15/12

A: Välj styrkedel från de senaste dagarna.

B: TEAM WOD
20 min AMRAP
100 cal Assault Bike
75 Push Press
50 Svingar
12 sträckor Grodhopp

Boka pass

Torsdag 14/12

A1: Reverse Lunge from deficit 4×6-8/6-8, vila 45
A2: DB Push Press 4×6-8, vila 45

B: 2 x 10 min AMRAP, vila 3 min: 1.
10 Push-ups
10 m Bear Crawl
10 High Box Jumps
10 m Bear Crawl
1-10 Pull-ups

2.
10 Burpees
20 Sit-ups
30 sek FLR
40 Mountain Climbers

 

Boka pass

Onsdag 13/12

A: 10 min EMOM:
1 Clean Pull
1 Hang Power Clean
1 Power Clean

B: E3m x 4
6-8 Romanian Deadlift @30X1
10 Lätta Svingar

C: 15 min AMRAP:
2/2 TGU
4/4 Windmills
20-40 sek Active Hang
20-40 sek Hollow Hold

Boka pass

Tisdag 12/12

A: E2m x 6:
1-5 Push-ups

B: 10 min EMOM
1. 8-10 Scapular Pull-ups
2. 45 sek Öva Double Unders

C: 2×7 min AMRAP:
1.
10 Plate Thrusters
5 Burpee on to plate

2.
16 Svingar
8 Sit-ups

Boka pass

Måndag 11/12

A: E2m x 6:
1-5 Pull-ups

B: 6×3 min AMRAP, 1 min vila:
1. Rodd

2.
100 Single Unders
5 Burpees
10 Push-ups
20 Airsquats

3.
2 Varv upp för stora trappa
AMRAP Sit-ups

Boka pass

Söndag 10/12

A: E5m x 3
1 Power Clean
6-8 Front Squat @30X0
10-12 Deadlift
6-8/6-8 Singel Arm DB Press

B: E5m x 3
20 KB Deadlift
20 Push-ups
10/10 Utfall

C:12 min EMOM
1. 6-8 Windmills höger
2. 6-8 Windmills vänster
3. 20-40 sek FLR

Boka pass

Lördag 9/12

A: Välj styrkedel från de senaste dagarna.

B: 4x4min, 1 min vila:
1. Hopprepshopp
2.
2 min Step-ups
2 min Assault Bike

3. Rodd

4.
2 min Assault Bike
2 min Burpees

C: 3 rounds not for time:
5/5 Low Lunge, 10 sek paus i botenläge
5/5 Thoratic Rotations
30/30 sek Hurdle Stretch

Boka pass

Fredag 8/12

A: E3m x 5:
6-8 Sumo Deadlift @21X1

TEAM 20 min AMRAP:
75 Cal Rodd
50 Airsquats
25 KB Swings
Varje 2 min 15 Partner Sit-ups

Boka pass

Torsdag 7/12

A1: BB Press 4×6-8 @30X1, vila 45
A2: Hammercurls 4×6-8 @30X1, vila 45

B: 12 min EMOM:
1. 8-10 KB Skull Crushers @30X1
2. 6-8/6-8 Single Arm KB Push Press
3. 10/10 Side Throws

C: 9 min EMOM:
1. 6-10/6-10 TGU upp till sittandes
2. 6-10/6-10 Landmine Twist
3. 1/1 Sträcka Waiters Walk

Boka pass

Onsdag 6/12

A1: Bent Over Rows 4×6-8 @30X1, vila 45
A2: KB Front Rack Lunges 4×6-8, vila 45

B: 4×5 min AMRAP, vila 1 min:
1.
10 DB Clean & Jerk
5/5 Renegade Row
10 Cal Rodd

2.
5 Burpees
10 Box Jumps
15 Airsquats

Boka pass