*All workouts are individual but sharing areas. Pairs with SHARE one rowing machine but will have their OWN box, DB and medicine ball. A. AMRAP 15 minutes Building from warm up pace to 80% effort: 15/12 Calorie Row 14

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 4 Back Squat Wide + 4 Narrow + 4 Normal @ 20/15kg 2. 3 Slow motion muscle clean + 3 Thruster @ 20/15kg 3. 10s Kip Swing, 5s rest,

A. Warm Up – AMRAP 5 minutes: 3/3 KB Windmill 10 Alternating lunge with overhead swing 5 Scapula Push ups 5/5 S.arm KB row B. You Go, I Go: for 2 sets each (12 minutes) 10-8-6-4-2 Reps of… DB

A. Warm-Up (6 minutes) Every 30s x 12 sets (3 rounds), building in intensity and aggression each round: 1. 15-20s Bird dog 2. 3-5 Muscle Snatch 3. 3 Squat jump to plate with straight leg landing 4. 5 Jumping

Idag kör vi en Memorial-WOD! TC 50 min. Om du har en viktväst kan det bli en extra utmaning 🙂 Båda springer, resten delar ni hur ni önskar. Löpningen kan bytas ut till rodd, 2000/1600 m. När ni gjort

Every 12 minutes x 4 sets: 1. 800m Run 50 DU 20 Down Ups 400m Run 50 DU 10 Down ups 2. 1000m Row 10 Lateral Burpee over Rower 14 DB Box step up @1×22.5/15kg 500m Row 10 Lateral

A. Warm up – Every 30s x 12 (6 minutes) 1. 20s Deadbug leg lowers 2. 5 Snatch grip back squat + 5 Behind the neck snatch grip strict press 3. 15/15s Side plank rotations 4. 5 Tempo Overhead

A. 0:00 – 10:00: AMRAP 10 minutes – You Go, I Go with a partner: 5 T2B 3 Box Jump @ 76/60cm 1 Deadlift @ 130/90kg 10:00 – 12:00: 2 minute rest B. 12:00 – 19:00: AMRAP 7 minutes