1 november
A.
4 runder
10 Wall balls
10/7 kcal Ski erg
10 Kb. Swings
10 TRX/Ring Rows
40 D.U / 80 Single unders
Timecap: 20 min.
B.
Tabata Finisher
Bicycle Situps
2 november
AMRAP 4
Buy in: 25/20 kcal Assault bike
Max Slamball slams 25-20/15-10 lbs
AMRAP 4
Buy in: 25/20 kcal ski erg
Max abmat situps
AMRAP 4
Buy in: 30 OA DB Thrusters 15/10 kg.
Max Burpees over the db
AMRAP 4
Buy in: 25 Hanging knee raises / Leg raises
Max. Pulls / TRX/Ring rows
3 november
AMRAP 8
5 Burpees
10 Russian swings 24/16 kg
AMRAP 8
5 Push ups
10 TRX/Rings rows
AMCAP 8
1 min. Roning
1 min. Ski erg
4. november
A.
21-15-9
OA DB Thrusters 15/10 kg.
Burpees over the DB
Timecap 10 min.
B.
Tabata #1
Ski Erg
Mountain Climbers
Tabata #2
Hollow body hold
Bicycle situps
Tabata #3
Jump squats
Slamball slams
5. november
50 Burpees
50 Sandbag Cleans 20/10 kg
50 Pull ups / TRX rows
50 Double Unders / 100 single unders
50 Kcal ski erg
50 Situps
50 Slamball Over The Shoulder
Timecap 25
6. november
AMRAP 12
30 Mountain climbers
20 Sandbag cleans
10 + 10 One Armed DB Floor Press 15/10kg
AMRAP 12
30 sek. deadhang
20 Russian Swings 24/16 kg.
10 Box jumps / Step ups
7. november
AMRAP 22
20/15 Kcal Roning
20 V-ups / Abmat Situps
20 Sandbag lunges
20 Box Jump overs / Box step overs
20 TRX. Triceps pres
8. november
10-9-8-7-6-5-4-3-2-1
G2OH 15/10 kg.
Jump Squats
Push ups
Timecap 12 min
10-9-8-7-6-5-4-3-2-1
Pull ups/ Row
Lunges 20/10 kg.
*Lav 3 burpees efter hver runde.
Timecap 12 min
9. november
”Angie”
100 Pull ups / Rows
100 Push ups
100 Air squat
100 Abmat situps
Mulighed for at dele op i 10 runder af 10 reps.
Timecap 30 min.
10. november
AMRAP 25
5 burpees
10 Box jumps
15 OA Db Thrusters
Buy in:
100 russian swings 24/16kg
+ 15 situps hver gang du bryder dine swings op.
11 november
1 min. pause imellem hver
AMRAP 4
10/7 kcal Roning
8 Hanging Knee Raises/Leg Raises
AMRAP 4
10/7 kcal Assault bike
5 Burpees
AMRAP 4
10 Burpees
5 Jumping Squat
AMRAP 4
10/7 kcal ski erg
10 Slamball Slams
12 november
EMOM
1. minut: 60 Mountain Climbers
2. miunt: 20 KB Swings
3. minut: 20 Push ups
4. minut: 12 Burpees
5. minut: 20 Wall balls
Gentag 3 runder
2 min. pause efter hver runde
Start folk ud på forskellige stationer.
13 november
Against a running clock
Minut 0-10
AMRAP
20 Kcal Roning/Ski/Assault
20 Jump squats
20 Push ups
20 Slamball slams
50 Planke High Fives
Minut 10-12 Pause
Minut 12-16
50 Burpees
+ planke hvis du når igennem de 50 burpees inden tiden er gået
Minut 16-18 Pause
Minut 18-25
30 Back Extensions
30 Situps
30 pushups
30 reverse lunges
+ wallsit resten af tiden
14 november
AMRAP 6
16 Pullups / Rows
12 Kb. Swings
8 Goblet squats
4 Atomic Situps
2 Burpees
AMRAP 5
12 Kb. Swings
8 Goblet squats
4 Atomic Situps
2 Burpees
AMRAP 4
8 Goblet squats
4 Atomic Situps
2 Burpees
AMRAP 3
4 Atomic Situps
2 Burpees
AMRAP 2
Burpees
1 min pause imellem hver AMRAP
15. november – søndag
“ADVANCED CINDY”
AMRAP 20
5 Pullups
10 Burpees
15 Boxjumps
5 Sandbag Cleans
10 Sandbag Thrusters
15 Lunges m sandsæk
16. november – mandag
”ZACHARY TELLIER”
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Timecap: 30 min.
Må gerne laves i hold af 2, hvis man har lyst.
17. november – tirsdag
”HORSEPOWER”
Buy in:
60/40 cal Ro/Assault Bike/Ski
3 Runder:
20 Burpee Box Jumps 60/50 cm
20 One Armed Devil Press 17.5/12.5kg
Buy out:
60/40 cal Ro/Assault Bike/Ski
Timecap: 28 min.
18. november – onsdag
“ZAP”
4 runder
30/25 Cal ski / Row
30 Wallballs 8/6 kg
30 Buddy Situps
30 Pull ups
Timecap 25 min.
19. november – torsdag
A.
”ANNIE”
50-40-30-20-10
Double-Unders (Laves der Single Unders, så er det dobbelt op = 100-80-60-40-20)
Abmat situps
Timecap: 11 min.
B.
”JACKIE”
1000 mtr. Roning
50 DB Thrusters 2×10/2×7,5 kg
30 Pull Ups / Rows
Timecap 11 min.
Lad eventuelt den ene halvdel af holdet starte på A og den anden på B.
2-3 minutters pause imellem del A og B.
20. november – fredag
”MURRAYFIELD”
Buy in:
50/35 cal row, assault bike eller ski
2 Runder
20 Burpees
40 Wallballs 8/6 kg.
60 Box Jumps 60/50 cm.
80 Kb Swings 24/16 kg.
100 Situps (Abmat eller atomic)
Timecap 28 minutter
21. november – lørdag
A.
“DEJA VÚ”
AMRAP 6
5 Burpees
5 DB Thrusters 2 x 15/10 kg
Pause 3 min.
AMRAP 6
5 Burpees
5 DB Thrusters 2 x 15/10 kg
(Se om du kan slå din score anden gang. Giv den gas i begge AMRAPS da der er 3 min. pause imellem)
B.
TABATA
4 min. med 20 sek. arbejde / 10 sek. pause
Atomic Situps / Abmat Situps
Hanging Knee Raises / Leglift
22. november – søndag
2 Runder
40 Cal Assault Bike
40 Wall Balls 8/6
80 Airsquats
80 Abmat Situps
100 Double Unders / 200 Single Unders
Timecap 32 min.
23 november
”PARADISE”
3 Runder
10 One Armed Devilspress 15/10kg
20 Boxjumps 60/50 cm.
30 DB Thrusters 2 x 10/7,5 kg.
400 ro eller ski-erg
Timecap 29 min.
24 november
”POW”
3 Runder
50/35 Cal Assault Bike / Ski Erg
100 Air squats
35 Hangling Leg Raises eller Abmat Situps
Timecap 21 min.
25 november
A.
”HIGWAY”
5 Runder
500 m roning/ski
10 Burpee Box Jumps 60/50 cm
Timecap 20 min.
B.
TABATA
4 min. med 20 sek. arbejde / 10 sek. pause
Atomic Situps / Abmat situps
Bicycle Situps
26 november
A.
“AIM HIGH”
4 Runder
20 DB Goblet Squat 15/10
10 DB Push Press 15/10
20 Situps
Timecap 13 min
B.
AB SENSATION 2.0”
7 runder
12 Hanging Knee Raises
20 Medball Russian Twist 8/6kg
Timecap 10 min.
27 november
“The Don – Fast Edition”
44 KB Dødløft 24/16 kg
44 Box Jump 60/50 cm
44 Kettlebell Swings 24/16 kg
44 Hanging knee raises / Leglift
44 Sit ups
44 Pull ups
44 DB Thrusters 15/10kg.
44 Wall Balls 8/6 kg.
44 Burpees
44 Double-Unders / 88 Single unders
Timecap 28 minutter
28 november
3 Runder
40/30 Cal Assault Bike
40/30 Cal Ski Erg
40/30 Cal Roning
Comp: 10 Burpees efter hver maskine
Timecap 25 min.
29 november
A.
”LIGHTNING”
E2MOM 12 min. (6 Runder)
10 High Swings 24/16 kg.
10 Burpees
B.
”TORPEDO”
E2MOM 12 min. (6 Runder)
10 G20H med vægtskive 15/10 kg.
8 Box Jump overs
*Der er 3 min. pause mellem A og B.
*Dette er sprint workouts. Prøv at ram samme tid i alle runderne, men husk det skal være all out.
30 november
4 Runder
10 Alt. One Arm Devils Press 17,5/12,5 kg
20 DB. Snatch 17,5/12,5 kg.
30 Goblet squat med DB 17,5/12,5 kg.
40/28 Cal Roning / Ski Erg / Assault bike
Timecap 28 min
