Buy-in / warmup
Løb til mur
- 20 DU / 40 DU
- 1 Ropeclimb
- 2 baner Prowler
- 5 strict pullups / Jumping pullups.
- 10 Box jump over 24”
- 10 Butterfly pullups
- 10 GHD situps
- 10 Handstand pushups
1, 1+2, 1+2+3, 1+2+3+4 osv
Warmup
Workout 20 min AMRAP
- 6 Squat Clean
- 6 Burpees
- 6 KB Russian Swings
- 6 Lunges
- 6 H/R Push ups
- 6 cal Row*
*Add 6 calories on the Row after each round.
3-person Team
9 Rounds for time , alternating exercises (22:00 time cap)
12 Hang Power Clean
12/10 Cal Assault Bike
12/8 Calories Row
12 Pullups
12 Ring pushups
3-person Team
9 Rounds for time , alternating exercises (22:00 time cap)
16 Wallball Shots (20/14)
14 Burpees
12/8 Calories Row
10 Front Rack Walking Lunges (135/95)
Warmup / Mobilitet
5 minutter
Workout – “The Chief”
5 runder:
Max Rounds in three minutes of:
3 Power clean (135lbs / 95lbs)
6 Push-ups
9 Squats
Rest 1 minute.
Warmup “Den der” fra kursus
- Walkout i planke
- Op i hunden
- Ned i Kobraen
- V. hånd til H. fod
- H. hånd til V. fod
- H. fod op til Lizard + stræk H. arm op
- V. fod op til Lizard + stræk V. arm op
- Støt på V. arm og vend rundt og skyd hoften op
- Støt på H. arm og vend rundt og skyd hoften op
Workout
“Air Force” – Complete for time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats.
At the beginning of every minute, you must do 4 burpees.
M:95#/W:65#
KB complex fra kursus
- 1 KB swing
- 1 KB clean + press
- 1 KB snatch
- 1 KB overhead lunge
Køres med 1 arm. Første gang 1 gang venstre og 1 gang højre.
Køres med 1, 2, 3, 4 reps til hver side
Warmup – 8 minutter
4 runder med:
- 1 min. Row/Skierg/bike
- 1 min. KB Drills
Workout – Abs – 4 minutter
- Rising toe touch
- Superman pushups
- Starfish Crunch
- Roman Twist
Workout “Plus One” – 15 min AMRAP
- 1 Ropeclimb
- 5 Power Clean and jerk
- 10 GHD situps
- 20 Double unders
+1 på alle øvelser for hver runde
Warmup
GunZ 30-15-15-15
- Dumbbell Curls
- Dumbbells benchpress – smalt
Workout – Abs
- Rising toe touch
- Superman pushups
- Starfish Crunch
- Roman Twist
The “300”
- 25 Pullups
- 50 Deadlift 60/40
- 50 Push-Ups
- 50 Boxjumps
- 50 Floor Wipers 60/40
- 50 Power Cleans 60/40
- 25 Pullups
Warmup
Styrke – Gunz – TRX
Biceps curl
Triceps extension
10-9-8-7-6-5-4-3-2-1
Styrke – squat clean EMOM 8 min
4-4-3-3-2-2-1-1
Workout
- 7 clean & jerks
- 7 pullups
- 7 backsquats
- 7 handstand pushups
- 7 lunges m. bar
- 7 toes2bar
- 7 babyburpees
Warmup
Styrke
- Biceps
- Triceps
30-15-15-15
30 sek pause
Workout – Abs
- Rising toe touch
- Superman pushups
- Starfish Crunch
- Roman Twist
Workout
- 10 power clean
- Løb til ringe eller barre
- 10 toes2bar/ringe
- Løb tilbage
- 10 lunges m. bar.
- Løb til diåsrariv
- 10 dips
- Løb tilbage
- 10 shoulder to overhead
- 10 burpees o. bar.