GRUPPASSENS WODS

Valentine´s day (en kör,en vilar tills båda har gjort alla sina reps)

• Partner 1
• 50 Box jumps
• 50 KB swing
• 50 Situps
• 50 deadlift 70/50 kg
• 50 Burpees

Partner 2

• 50 Pull ups
• 50 Plate OH lunges 20/10 kg
• 50 Hand release push ups
• 50 Wall balls
• 50 DU (120 SU)

Buy in and cash out

• 50 plank hand touch

A1) CGBP "1,5 rep"

• 4x4 set RPE 8-9

A2) Chest to bar / pron. pullups "1,5 rep"

• 4x4 set RPE 8-9

B1) Heavy db Balboas

• 8x3 set RPE 9

B2) Heavy renegade row

• 5/5x3 set RPE 8-9

AMRAP 5 Barbell finisher

• 5 strict press
• 5 bent over row
• 5 biceps curls
• 5 overhead triceps extensions

A1/ CGBP

• 6-4-4-2 reps sikta på en tung 2:a

A2/ Dual DB row

• 8 reps x 4 set

E5 min x 4

• 10 Shuttle run
• 25 Burpees
• 10 Shuttle run

A/ Genomgång power clean samt bygg upp vikt ca 15 min

E90S x 5

• 3 x power clean

Amrap 12 min

• 5 frontsquat
• 10 Burpee over bar
• 15 Wallballs
• 20 Situps

A1/ Deadlift

• 5-5-3-3 reps höj vikt

A2/ Renegade rows

• 10 reps x 4 set

B1/ KB front rack walking lunges

• 10 reps x 3 set

B2/ KB front rack hold

• 30-45 s x 3 set

Uppvärmning 10 min

• 1 min maskin
• 5 airsquat
• 5 boxstep up
• 5 banded goodmornings
• 5 KB swing

A1) Backsquat "1,5 rep"

• 4x4 set RPE 8

A2) Single leg barbell RDL

• 4/4x4 RPE 8-9

B1) Barbell splitsquats

• 4/4x3 RPE 8-9

B2) Heavy KB swing

• 8x3 set

AMRAP 5

• 10 airsquat
• 10 jumping lunges
• 10 box stepups

• 21-15-9-15-21
• KB swing
• Burpee box jump over
• Goblet squat

T.C 12 min

A1/ Strict press

• 5 reps x 4 set RPE8

A2/ Supinated pull ups

• 5 reps x 4 set

B1/ KB upright row

• 8 reps x 3 set

B2/ KB plank taps

• 20 reps x 3 set

5 varv för tid

• 100 hopprep
• 12 Wallballs
• 6 devils press
• 3 Pull up

T.C 11 min

A1/ CGBP

• 5-5-5-10 reps

A2/ SA DB Row

• 8/8 reps x 4 set

Amrap 10 min

• 10 DB push press
• 10 Burpee box jump over
• 10 DB Clean
• 10 TTB/beat swing

Vila 2 min

Amrap 8 min

• 10 DB thrusters
• 10 box jump over
• 10 DB push up
• 10 Burpees over DB

Team om 2

Cash in 120 Wallballs -dela hur ni vill

YGIG - 10 varv (5 var)

• 4 Power clean
• 3 Front squat
• 2 Push press

80 Burpees (dela hur ni vill)

YGIG 8 varv (4 var)

• 8 BJO
• 6 SA devils press
• 4 Hang power clean

40 Synkade situps

Uppvärmning 10 min

• 1 min maskin
• 10 gående utfall med rotation
• 10 box stepups
• 10 ostrich walk

A1) Frontsquat

• 5x4 set RPE 8-9

A2) Bulgariska splitsquats kb

• 5/5x4 set RPE 9

B1) Bearhug cossack squat

• 5/5x3 set RPE 8

B2) KB RDL

• 8x3 det RPE 9

C1) Weighted sit-ups

• 12x3 set

C2) Russian twists

• 12x3 set

A1/ Back squat

• 8-8-6-4 reps höj vikt

A2/ Gorilla rows

• 12 reps x 4 set

B1/ Landmine RDL

• 10 reps x 3 set

B2/ Landmine cosack squat

• 10 reps x 3 set

För tid

• Starta och avsluta med 200 hopprep

5 varv av

• 6 SA devils press
• 8 Box jump
• 10 SA DB OH squat

T.C 10 min

A1/ Pendlay rows

• 8-8-6-6 reps höj vikt

A2/SA KB press

• 8/8 reps x 4 set

B1/ BB bicep curls

• 10 reps x 3 set

B2/ DB OH tricep extension

• 10 reps x 3 set

För tid

• 50 Goblet reverse lunges
• 40 DB snatch 22,5/15 kg
• 30 Box jump over
• 20 Burpee over DB
• 10 Handstand/Pike Push up

Uppvärmning 10 min

• 1 min maskin
• 5 frontraise
• 5 lateral raise
• 5/5 bottoms up press
• 5 pushups

A1) Strikt barbell press

• 5x4 set RPE 8

A2) Supinated pullups

• 5x4 set RPE 8-9

B1) Balboas

• 10x3 set RPE 8

B2) Pendlay row 8x3 set RPE 8

C1) Db curl to press

• 6/6x3 set RPE 9

C2) Overhead banded triceps extension

• 10x3 set RPE 8-9

A1/ Seated strict press

• 5 reps x 3 set

A2/ Pronated pull ups

• 5 reps x 3 set

B1/ BB row

• 8 reps x 3 set

B2/ DB bench press

• 8 reps x 3 set

Amrap 10 min

• 2-4-6-8-10 osv
• Thrusters
• Burpee over bar
• Pull ups/jumping pullups

A1/ Deadlift

• 5 reps x 4 set RPE 8

A2/ Medball over shoulder

• 3/3 reps x 4 set

B1/ Bearhug squat

• 10 reps x 3 set

B2/ Bearhug hold

• 30-45 s x 3 set

EMOM x 12 min

• 12 Burpees
• 10 deadlift
• 15 Wallballs

A1/ BB rear foot elevated split squat

• 5/5 reps x 4 set

A2/ Broad jumps

• 3 reps x 4 set

B/ Tabata mage 20s on/10 s off x 3 varv

• Side plank touch hö
• Side plank touch vä
• Flutter kicks

5 varv

• 3 min on/1 min off
• 3 Devils press
• 5 double hang clean
• 7 double front squat

Starta varje runda där du slutade

Team om 2 - dela hur ni vill

• 50-40-30-20
• Push press 40/60 kg
• Power cleans 40/60 kg
• TTB/knees to elbow
• Box jump over
• Push up
• Burpee to target

T.C 36 min

A1) CGBP

• 5x4 set RPE 8

A2) Pronated pullups

• 5x4 set RPE 8

B1) Db benchpress

• 5x2 set RPE 8
• Sänk vikt max rep x1 set

B2) Barbell row

• 10x3 set RPE 8

Amrap 6 finisher

• 10 banded triceps extension
• 10 pushups
• 10 ring row

A/ Power clean och hang power clean genomgång och hitta vikt

B/ 3 powerclean + 2 hang powerclean x 2 set

• 2 powerclean + 1 hang power clean x 2 set (ev öka vikt över set)

• 21-15-9
• Front squat (våga ha lite vikt och dela upp dem)
• Pullups
• Burpee over bar

T.C 12 min