GRUPPASSENS WODS

A1) DB benchpress

• 8-10x4 set RPE 7-8

A2) Pronated pullups

• 2-4 reps x4 set RPE 7-8

B1)Single arm db press

• 8/8x3 set RPE 8

B2) Staggered stance kb row

• 8/8x3 set RPE 8

För tid "Ellen"

• 3 varv av
• 20 Burpees
• 21 Alt DB snatches 22,5/15 kg
• 12 DB Thrusters

T.C 12 min

A1/ BB reverse lunges

• 10 reps x 4 set

A2/ Bearhug squat

• 10 reps x 3 set

B1/ Weightes sit ups

• 12 reps x 3 set

B2/ KB side bend 10/10 reps x 3 set

4 varv

• 3 min on/1 min off

• 5 Wall walks
• 50 DU/SU
• Max reps av

Varv 1. Burpees

• Varv 2. Situps
• Varv 3 Push ups
• Varv 4 Air squat

10 min amrap

• 10 Burpee box jump over
• 10 dips (på box)
• 10 DB squat 2x 22,5/15 kg

vila 3 min

10 min amrap

• 12 DB push press
• 12 Situps
• 12 air squat

vila 3 min

10 min amrap

• 10 DB clean
• 10 Wallballs
• 10 Push up

A1/ E3m x 5

Deadlift

• 4 reps ca 80%
• Ring Pull up seated assisted
• 6-8 reps

• 5-4-3-2-1
• Squat Clean 80/45kg

• 50-40-30-20-10
• Box step over
• 25-20-15-10-5
• S.a db Power Clean 22,5/15kg

A1/ CGBP

• 8-6-6-4 reps höj vikt

A2/ SA Db row

• 7/7 reps x 4 set

B1/ Renegade rows

• 10 reps x 3 set

B2/ DB push ups

• 10 reps x 3 set

EMOM x 16 min

• 15 Wallballs
• 12 Burpees
• 15 DB thrusters
• 20 sit ups

A1/ Back squat

• 8-6-6-4 reps höj vikt

A2/ Front foot elevated lunges (med DB el KB)

• 6/6 reps x 4 set

B1/ Weighted box step ups

• 10 reps x 3 set

B2/ KB romanian deadlift

• 10 reps x 3 set

5 varv för tid

• 4 x 10 m bearhug walk
• 200 m löpning
• 15 bearhug squat
• 10 jumping lunges
• 5 medball over shoulder

T.C 12 min

A1/ Seated strict press

• 6 reps x 2 set ca 70% av max
• 4 reps x 2 set ca 80%

A2/ Supinated pull ups

• 4-6 reps x 4 set

B1/ DB lateral raises

• 10 reps x 3 set

B2/ DB front raises

• 10 reps x 3 set

B3/ DB bent over lateral raise

• 10 reps x 3 set

För tid

• 4 wall walk
• 20 sa devils press
• 3 wall walk
• 20 box jump over
• 2 wall walk
• 20 sa DB snatch
• 1 wallwalk
• 20 Burpee over db

T.C 10 min

A1/ Strict press

• 6-6-4-4 reps höj vikt

A2/ Renegade rows

• 10 reps x 4 set

E3MOM x 15 min

• 5 DB hang power clean
• 5 DB hansg squat clean
• 5 DB frontsquat
• 5 DB thrusters
• 5 DB push press

A/ Power clean - på ca 15 min bygg upp till en tung 1a eller 2a

B/ E90 s x 5

• 2 power clean + 1 front squat ca 70-75% av maxvikten

• 3 min on 1 min off x 5
• 200 m löpning
• 10 Burpee box jump
• max wallballs

10 min amrap

• 12 Burpee box over
• 12 dips
• 12 DB squat 2x22,5/15 kg

vila 3 min

10 min amrap

• 12 DB push press
• 12 Weighted situps
• 12 pistol squats/SL box squats

vila 3 min

10 min amrap

• 12 DB Clean
• 12 Wallballs
• 12 Push up

A1/ CGBP

• 8 reps x 4 set

A2/ SA DB row

• 6/6 reps x 4 set

B1/ BB bent over row

• 8 reps x 3 set

B2/ Diamond push ups

• 8 reps x 3 set

Amrap 12

• 12 Sa DB snatch
• 6 Push up
• 12 Box jump over
• 6 TTB/Beatswing/Knee raises

A/ Deadlift - på 15 minuter bygg upp till en tung 1a eller 2a

B/ E90s x 8

• växla mellan
• 5 deadlift ca 75% av max
• 10 Gorilla rows

För tid 4 varv av

• 200 m löpning
• 30 KB swing
• 20 Wallballs
• 10 Burpee box jump over

TC 14 min

A1/ S.A db bench press

• 6/6 reps x 3 set

A2/ Lying Pull over

• 10 reps x 3 set

B1/ Push up on paraletts

• 4-8reps x 3 set

B2/ kb pull trough

• 6/6reps x 3 set

AMRAP 8 min

• 4-8-12-16-20 etc.
• Jumping lunges

• 2 single arm db devil press 22,5/15kg
• 2 single arm db devil deadlift
• 2 single arm db devil Clean & jerk
• 2 single arm db devil goblet squat

A1/ Kneeling get up

• 10 reps x 3 set

A2/ db leg curls

• 10 reps x 3 set

B1/ s.a kb curtsy lunge

• 5/5 reps x 3 set

B2/ s.a kb swing

• 10/10 reps x 3 set

E3m x 4

• 5 Box Jump over
• 10 Burpee
• 50 jumping Jacks