Torsdag 21/2

A: E2m x 5
6-8 DB Row

B. 12 min EMOM Starting at:
1. 6 Burpees
2. 8 Russian Swings
3. 10 Box jumps
Öka antalet reps varje varv, med 1, 2 eller 3 reps.

C: 8 min AMRAP:
12 Kip Swings/6-10 Scapular Pull-ups
9 Sit-ups
6/6 DB Snatch

Boka pass

Onsdag 21/2

A1: DB Press 4×6-8 @21X1, vila 1 min
A2: Romanian Deadlift @30X1, vila 1 min

B: 15 min EMOM:
1. 6-12 Dips
2. 8-12 KB Deadlift (remaining time farmers walk)
3. 5-10 Hanging Knee Raise

C: 8 min AMRAP
5/5 Windmills
4-6/4-6 Single Arm Get-up Sit-ups

Boka pass

Tisdag 20/2

O12 min EMOM:
Min 1-3: 3 Hang Pull
Min 4-6: 3 Clean Pull
Min 7-9: 3 Power Clean
Min 10-12: 3 Power Clean + Front Squat

B: 9×2, 1 min vila:
1.
5 Push-ups
10 cal Assault Bike

2.
5 Svingar
10 Cal Rodd

3.
Hopprep

Boka pass

Måndag 19/2

A: 8 min EMOM:
1. 8-12 Cal Rodd
2. 8-12 Goblet Squats

B: 3×6 min AMRAP, vila 3 min:
1.
12 Light dumbbell Thrusters
10 Russian Leg lifts

2.
Amrap 6 min
6-10 Cal Assault Bike
8-12 Controlled Pike compressions

3.
Amrap 6 min
20 Höga knän
6/6 One arm farmers carry side steps on and off plate

Boka pass

Söndag 18/2

A: 8 min EMOM:
1. 12-15 Single Leg Deadlift höger
2. 12-15 Single Leg Deadlift vänster

B: 4×5 min AMRAP, 2 min vila:
1.
20 Cal Rodd/15 Cal Assault Bike
10/10 Enarmssvingar
15 Sit-ups

2.
15 Ground-to-Overhead
10 Plate Thrusters
5 Burpees on to plate

Boka pass

Lördag 17/2

A: E90s x 4:
12-15/12-15 Croc Row

B: 4×6 min AMRAP, 1 min vila:
1.
8/8 Lunges
6-8 cal Assault bike

2.
8 Push press
8-10 cal Row

3.
8 KB Swings
12 Box Jumps

4.
12 Wall Balls
12 V-ups/Tuck-ups

Boka pass

Fredag 16/2

A: E2m x 5, gör någon av följande övningar:
1. 5 Front Squat
2. 3 Power Cleans
3. 1-5 Pull-ups
4. 5 Bench Press

B: TEAM WOD
”Cals with Pals”
I lag om 2
AMCAL 20min
15 cal var/set

Boka pass

Torsdag 15/2

A: Alt E90s x 8:
1. 6-10 Controlled Dips
2. 3-7 Chin-ups

B: 4×5 min AMRAP, 2 min vila
1.
5/5 Enarmssvingar
10/10 Side Throws
10 Cal Rodd

2.
5/5 DB Snatch
10 Burpees
10 Wall Balls

Boka pass

Onsdag 14/2

A: E2m x 5:
12/12 Utfall

B: E90s x 12:
1. 5 KB Deadlift + 2 vändor Farmers Walk
2. 5/5 Viktad Draken
3. 5/5 Single Leg 1/4 Squat

C: 3 varv:
5/5 Swivel Hips
5/5 Draken
30 sek Frog Stretch

Boka pass

Tisdag 13/2

A: 8 min EMOM:
4-6/4-6 SeeSaw Row

B: “Fat Tuesday”
12 min EMOM
1. 8-15 Sit-ups
2. 8-10 cal Assault bike
3. 10-12 cal Row
4. 20-40 sek Static Hang

C: 8 min AMRAP:
9 KB Swings
12 Beat Swings/6-10 Scapular Pull-ups
15 Box jumps

Boka pass