GRUPPASSENS WODS

A1/ CGBP

• På ca 10 min bygg upp till en tung 2a eller 1a

A2/ 6 reps x 3 set på 75-80% av den tunga

B1/ DB front raises

• 10 reps x 3 set

B2/ DB lateral raises

• 10 reps x 3 set

För tid

• 50 Wallballs
• 40 SA DB snatch 15/22,5 kg
• 30 Burpee over DB
• 40 SA DB hang C&J
• 50 Box jump over

T.C 10 min

A1/ Front squat

• 5-5-3-3 reps

A2/ KB sumo deadlift

• 8 reps x 4 set

B1/ KB pull through

• 10 reps x 3 set

B2/ KB plank taps

• 20 reps x 3 set

Uppvärmning 10 min flow

• 1 min maskin
• 10 laterala box stepup
• 10 banded goodmornings
• 10 supermans
• 10 ql-steps

A1) Deadlift

• 5x4 set RPE 8

A2) Single leg double kb RDL

• 5/5x4 set RPE 8

B1) Weighted box stepups

• 5/5x4 set RPE 8

B2) Medball over shoulder

• 3/3x4 set RPE 8

C1) Core finisher

• Alternating diagonal plank
• 30sx3
• --->
• Hollow hold
• 30sx3

Amrap 6 min x 2 vila 2 min mellan

• 25 DU/50 SU
• 10 KB swing
• 8 Burpee to plate
• 6 DB front squat

A1/ Strict press

• 5 reps x 4 set RPE 8

A2/ Pronated pull ups/negative pull ups

• 5 reps x 4 set

B1/ DB floor press

• 8 reps x 3 set

B2/ Push up on DB

• 8 reps x 3 set

För tid fem varv av

• 8 Push press 40/60 kg
• 8 Burpee over bar
• 8 Hang power clean
• 8 Box jump over

T.C 10 min

A1/ BB row

• 8 reps x 4 set

A2/ DB floor press

• 8 reps x 4 set

För tid 10 varv

• 10 DB snatch 22,5/15 kg
• 8 Box jump over
• 6 TTB
• 3 Wallwalks
• 25 DU/50 SU

T.C 20 min

Team om 2

• 100 Burpees -dela hur ni vill

YGIG - 10 varv (5 var) av

• 8 Box jump
• 4 Powercleans
• 2 Push jerk

100 Wallballs - dela hur ni vill

YGIG - 8 varv (4 var) av

• 8 Box jump over
• 4 Hang power cleans
• 2 Front squat

100 Situps - dela hur ni vill

T.C 36 min

A1/ BB Z-press

• 6-6-4-4 reps

A2/ Pronated pull ups/negative pull up

• 4-6 reps x 4

Uppvärmning 10 min flow

• 1 min maskin

A1) Barbell hipthrust

• 5x5 set RPE 8

A2) Hatfield step ups w/ kb

• 5/5x5 set RPE 8

B1) Double kb split squat

• 5/5x4 set

B2) Goblet cyclist squat

• 10x4 set

C1) Bear hug iso hold

• 45-60s x3 set

C2) Wallpress iso hold

• 45-60s x3 set

EMOM x 20 min

• 10/12 cal row
• 20 Wallballs
• 12 Burpees
• 12 BB Pushpress
• 30-40 s flutter kicks

A1/Deadlift

• 8-6-4-3 reps RPE 7-8

A2/Renegade rows

• 10 reps x 4 set

B1/ DB Box step up

• 10 reps x 3 set

B2/ Goblet curtsy lunges

• 10 reps x 3 set

• 21-15-9-15-21
• KB swing
• Burpee box jump over
• Push up

T.C 12 min

Uppvärmning 10 min flow

• 1 min maskin
• 5 pushups
• 5 press
• 5 pushpress
• 5/5 arrowpulls
• 5 prisoner

A1) Strikt barbell press

• 5x5 set RPE 8

A2) Mixed grip pullups

• 5x5 set RPE 8

B1) CGBP

• 5x4 set RPE 8

B2) Inverted ring row

• 10x4 set

4 min AMRAP finisher

• 10 pushups
• 10 dips
• 5/5 db curls

A1/ CGBP

• 6-4-4-10 reps

A2/ Bent over DB row

• 10 reps x 4 set

B1/ Seated SA KB press

• 6/6 reps x 3

B2/ DB bent over lateral raises

• 8 reps x 3

För tid

• 50 wallballs
• 40 DB snatch
• 30 Box jump over
• 20 Sitsups m wallball
• 10 Push up

Varje minut med start på 0 gör 5 Burpees

T.C 10 min

A1/ Back squat

• 5 reps x 4 set RPE 8

A2/ Gorilla rows

• 10 reps x 4 set

B1/ KB front rack walking lunges

• 10 reps x 3 set

B2/ Russian twist

• 20 reps x 3 set

Amrap 10 min

• 2-4-6-8-10 osv
• TTB
• DB thrusters
• Burpee over DB

EMOM x 35 min

• 12/10 cal row
• 15 KB swing
• 15 Wall balls
• 80 hopprep
• 15 KB goblet squat
• 12 Burpees
• Vila

För tid i team om 2 - dela hur ni vill

• 800 m löpning i par (samma sträcka i roddmaskin om man ej kan springa)
• 80 DB hang clean and jerk 22,5/15 kg
• 70 Burpee box over
• 60 Deadlift 90/70 kg
• 50 DB snatch 22,5/15 kg
• 40 Burpee pull up
• 30 Devils press 22,5/15 kg
• 800 m löpning tillsammans

T.C 35 min

Uppvärmning 10 min

• 1 min maskin
• 5 pushups
• 5 press
• 5 pushpress
• 5/5 arrowpulls
• 5 prisoner

A1) Press complex w barbell > 2 press - 2 pushpress - 2 jerk = 6 reps

• 6x5 set RPE 8

A2) Supinated pullups

• 6x5 set RPE 8

B1) Db benchpress

• 8x4 set RPE 8

B2) Pendlay rows

• 8x4 set RPE 8

C1) Double kb overhead iso hold

• 30s x3 set

C2) Gorilla row iso hold

• 30s x3 set

A/ Power clean & jerk - genomgång och hitta vikt första 10 min

E90S x 5

• 2 x power clean
• 1 x jerk

B1/ KB frontrack squat

• 8 reps x 3 set

B2/ KB frontrack hold

• 30-45 s x 3 set

Amrap 10 min

• 2-4-6-8-10 osv
• TTB
• DB thrusters
• Burpee over DB

A1/ SA DB benchpress

• 8/8 reps x 4 set

A2/ SA DB row

• 8/8 reps x 4 set

B1/ Plate front raise

• 10 reps x 3 set

B2/ DB bent over lateral raise

• 10 reps x 3 set

För tid

• 10-9-8-7-6-5-6-7-8-9-10
• Wallballs
• Burpee over ball

Mellan varje runda 2 wall walks

T.C 12 min

A1/ BB reverse lunges

• 10-10-8-8 reps

A2/ Bearhug squat

• 10 reps x 4 set

B/ Emom 10 min växla mellan

• 6/6 bearhug bulgarian split squat
• 15 weighted situps

Uppvärmning 10 min

• 1 min maskin
• 6 airsquat
• 6 box stepup
• 12 splitsquat
• 12 ostrich walk

A1) Frontsquat

• 6x5 set RPE 8

A2) Bulgarian splitsquat w/ kb

• 6/6x5 set RPE 8

B1) Razor curls

• 10x4 set RPE 7

B2) Deficit Jefferson curl

• 10x4 set RPE 7

C1) Copenhagen plank

• 30/30s x3 set

C2) Hamstring plank

• 60s x3 set

5 varv för tid

• 100 hopprep
• 12 DB Burpee deadlifts
• 12 DB Pushpress

T.C 12 min