Power Wendesday
sep.
4.
10:00 a.m.10:00

Power Wendesday

0-5 min 3 Rounds

  • 10 DB Thruster (Gym: TTB/Leg R)

  • 10 Burpees (Gym: Burpee TT)

5-10 min 3 Rounds

  • 10 Alt DB Snatch (Gym: Pullups any how)

  • 10 Push ups Gym (Gym: 5-10 HSP)

10-15 min 3 Rounds

  • 20 Reverse Goblet Lunges (Skill: 10-20 reverse lunges wallball) 

  • 10 DB Pushpress (10 DB Cluster)

15-20 min 3 Rounds

  • 10 medball OH lunges (Jumping Lunges)

  • 10 medball situps (kneeraise)

20-25 min

  • 1000 M As fast as possible!

Vis arrangement →
Kickstart Monday
sep.
4.
10:00 a.m.10:00

Kickstart Monday

E2MOM 5 Rounds 

  • 6 Heavy Deadlift (RIR2)

  • 6 HSP/Push-Ups

2 min Rest / Rotation

EMOM 12 Rounds:


PATCH 1 (3 Rounds)

  • 6 Pullups (Strikte)

  • 6 DB Hang Snatch

1 min Rest / Rotation

PATCH 2  (3 Rounds)

  • 6 TTB

  • 6 Air Squat

1 min Rest / Rotation


PATCH 3 (3 Rounds)

  • 6 GHD Situps

  • 6 GHD Back Extension

1 min Rest / Rotation



PATCH 4 (3 Rounds) 

  • 6 Shuttle run (One Sh. 12 M)

  • 6 Burpees

1 min Rest / Rotation

Vis arrangement →
Team Tuesday
sep.
4.
10:00 a.m.10:00

Team Tuesday

Time Cap: 35 min 

8 Rounds of:  IGOYGO

(Partner 1, 1R Partner 2 8/10 Cal) 

  • 4 Clusters (TNG)

  • 6 Burpee over the bar

  • 8 Navy Situps

  • 2 min Rest: 


8 Rounds of: IGOYGO

(Partner 1, 1R Partner 2 8/10 Cal) 

  • 4 Squat Clean (TNG)

  • 6 2DB Box Step Over

  • 8 TTB/Leg Raise

  • 2 min Rest: 

8 Rounds of: IGOYGO

(Partner 1, 1R Partner 2 8/10 Cal) 

  • 4 Snatch TNG

  • 6 Box Jump

  • 8 2DB Lunges

If Finished before 30 Min

  • Pull ups (21-15-9) 

  • Air Squat (21-15-9) 

Vis arrangement →
Core / Mobility
sep.
4.
10:00 a.m.10:00

Core / Mobility

00.00-03.00

  • Cardio - moderat intensity


03.00-04.00

  • Walking burpees05.


00-08.00 AMRAP

  • 5 Squat to bottom 5 pulses

  • 5 Good morning 5 pulses

  • 5 Plank to pike 5 pulses


08.00-12.00 AMRAP

  • 3+3 (On side) lying arm rotation

  • 3+3 (On back) Alt. lying leg rotation

  • 10 Kneeling lats stretch pulses


13.00-18.00 AMRAP

  • 5 Seated quads 3 sec hold

  • 2+2 Seated calves 10 sec hold

  • 3+3 Worlds greatest stretch


18.00-23.00 AMRAP

  • 2+2 Int. hip rot. 5 pulses

  • 2+2 Pigeon stretch 5 pulses

  • 10 Alt. Side to side straddle squat


24.00-40.00 AMRAP CORE

  • 30-60 sec Hanging hollow hold

  • 2+2 DB/KB Turkisch get up

  • 20 Alt. V-ups

  • 20 Plank alt. leglift

  • 1 min rest

Vis arrangement →
Duo Thursday
sep.
4.
10:00 a.m.10:00

Duo Thursday

30 min

  • 600 M - Tvunget 300 

  • 100 Air Squat

  • 10 Wallwalk

  • 10 DL - Tvunget 5

  • 4 Rope Climb

  • 600 M - Tvunget 300 

  • 80 Alt V-Ups

  • 8 Wallwalk

  • 8 Heavy Power Clean - Tvunget 1 og 1

  • 4 Rope climb

  • 600 M - Tvunget 300 

  • 60 Burpees

  • 6 Wallwalk

  • 6 Strikte Pullups (scapula-rubberband)

  • 4 Rope climb

Amrap or lift of 1 RM Clean rest of time

Vis arrangement →