Black Box Gävle

BLACKBOXGÄVLE

VECKA 13

Måndag

A. Amrap 12 min

15 KB sumo DL high pulls 32/24kg

18 Boxhopp

21 Wallballs

B. Emom 20 min i par (2&2)

Person 1: 10 pistol squat 5/5

Person 2: 10 push press

Then you change exercise!

Tisdag

A. pushups max + TTB/K2E x max (4 set)

B. Amrap 5 min x 3 (Vila 1 min mellan amraps)

3 Wallclimb/ hand stand push up

DB 10 Overhead lunge 20/10kg /KB Goblet squat

15 Jumping jacks/ 20 DU
Onsdag
Teamwod

Batshah " Special

Torsdag

A-Strength 12-12-12-12-12

Deadlifts (sn**ch grip)

B. 4 round of:

15 thrusters 40/30kg

12 Pullups

9 Boxhopp

6 Sumo deadlift highpulls 40/30kg

Friday

OPEN 19.4

Här är schemat för v11-12 💪🏽😊
BLACKBOXGÄVLE

VECKA 11

Måndag

A. Strength Teknik 5-5-5-5 (Find your heaviest 5:a)

Strict press

B. 10 round af:

11 Pull-ups

22 Front Squat 40/30kg

Time-cap : 30 min

Tisdag

A- Strength 8x4 (Find your heaviest 8:a)
OH squats

B. 4 round for time :

30 KB Swing 24/16kg

25 Wallballs 9/6kg

20 hollow rock

Time-cap: 20 min

Onsdag
Teamwod
555 reps! Strenght + Cardio Blast

100 Airsquats

100 Walking Lunges

100 KB Deadlift 32/24kg

50 Pushups

50 Boxhopp

50 Altenerande KB sn**ch 20/12kg

25 KB Svingar

25 Burpees

25 Abmat Situps

Cash Out: "Grace"

30 Clean/Jerk 60/40kg

Timecap: 40 min

Torsdag

A-OPEN 19.3

B- Peter Special
Friday
A. "Santiago"

8 round of : (Splitta hur ni vill i paret)

35 DB Hang Squat Cleans 17/12kg

35 Pullups

20 Power Cleans 60/40kg

20 HR Pushups

Timecap: 35 min

VECKA 12

Måndag
A. Strength /technique 10-10-10-10

Hand stand push up

B. PARAMRAP 2/2 25 min

50 Burpees

Then the rest of Amrap:

20/20 split jump
15 DL 60/40
10 Barbel rollout

TISDAG
A. bench press on ground 10 + sit ups x 10 (4 sets)

B. Emom 20 min

Jämn minut: 1 Bear complex

Udda minut: 40 DU/55 SU

One Bear complex ar:

1 Power clean

1 Frontsquat

1 Pushpress

1 Backsquat

1 Pushpress (behind the neck)

ONSDAG

Teamwod

Peter " Special"

Torsdag
A. Pullups x max + TTB/K2E x max (4 set)

B. Amrap 4 min x 3 (Vila 1 min mellan amraps)

2 Wallclimb

10 Overhead lunge 20/10kg

15 Jumping jacks

C. Amrap 2 min

Manmaker

Fredag

Fredag

A. Burpees x 10 + Goblet squats x 10 (4 set)

B. Parwod (Splitta hur ni vill)

300 Wallballs

200 KB svingar

300 Burpees

Timecap 35 min

Här kommer schemat för v9&10 👍🏾😊

BLACKBOXGÄVLE

VECKA 9

Måndag

A. Strength 5-5-5-5 (Find your heaviest 5:a)

Bench press

B- Open 19.1

Tisdag

A- Strength 5-5-5-5 (Find your heaviest 5:a)
Pushpress


B. Amrap 18 min

8 Toes to bar

8 DB Thrusters 16/12kg

12 walking lunge16/12kg

Onsdag
Teamwod
JONNIE "Special"

Torsdag

A- Strength 15 min build up to 1 RM

Front squat

90s Rest between your sets

B-WOD
For time : 15 min timecap
50 DB pushpress 1 arm
15 burpees over DB
30 push press 1 arm
15 burpees over DB
10 push press 2 arms
Note: Change arm every 5 rips

Friday
A. Parwod (Split how you like)

5 ROUND OF :

60 Burpees

60 Utfallssteg

30 Pullups

30 Abmat situps

VECKA 10

Måndag
A. Strength /technique 10-10-10-10

Sn**ch push press (behind the neck )
DB box step up

Note: Start the first rip of sn**ch from the ground then do 9 rep behind the neck.

B. WOD
6 Round of:

15 WB
15 KB
15 Power clean 40/30kg

TISDAG
A. Open 19.2

B. Batshah Special (depending about the open workout)

ONSDAG

Teamwod

Batshah " Special"

Torsdag
A-STRNGH
AMRAP 15 min for Quality
10 DB or plate pullover
10 Ring row
B-WOD
15-10-5 power sn**ch 40/30kg
75-50-25 DU

Fredag

A. 10-9-8-7-6-5-4-3-2-1 reps av:

Power Cleans 60/40kg

HSPU

B. 4 ROUND OF:

10 Deadlifts 60/40kg
20 T2B
30 Wallballs

Här kommer schemat för v 7&8!😊

BLACKBOXGÄVLE

VECKA 7

Måndag

A. TABATA 12 min 30 s on 30 s off

30s GTO 60/40kg

30s Wall walk

B- “Chipper”

100 DU or 200 Singel under

10 wallballs

5 Power cleans 50/30kg

10 Wallballs

75 DU or 150 Singel under

10 Boxjump over

5 Power cleans

10 Boxjump over

50 DU or 100 Singel under

10 HR pushups

5 Power cleans

10 HR pushups

Tisdag

A. 21-15-9 reps av:

Boxhopp

Power sn**ch 40/30kg

KB Goblet Squat 24/16kg

B. Amrap 15 min

6 DL

7 Burpee pullups

10 KB SWING 32/24kg

20 WB

Onsdag

Teamwod

Peter "Special"

Torsdag

A. Emom 21 min

Min 1: 10 Pull ups

Min 2: 15 Burpees

Min 3: 10 Abmat Situps

B- Open 15.5
27-21-15-9 reps for time of:�Row (calories)�Thrusters

Friday

PAINSTORM
Eight Tabatas in 39 minutes
Tabata Thrusters (95/65 lb)
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Cleans (135/95 lb)
1 minute Rest
Tabata Ring Dips
1 minute Rest
Tabata Deadlifts (90/68kg)
1 minute Rest
Tabata Handstand Push-Ups
1 minute Rest
Tabata Kettlebell Swings
1 minute Rest
Tabata Row
Perform 8 different Tabata intervals (each comprised of eight rounds of 20 seconds of work followed by 10 seconds of rest), each followed by 1 minute of rest.

VECKA 8

Måndag
A-3 sets:
KB Front Rack Hold x 60 seconds.
Every 10 seconds perform a press.
Turkish get up with kettlebell x 5each Arm
Strict Toes to Bar or V-Ups x 10 t2b / 15 v- ups

B-Heavy Squat Row Complex
Every 4 min for 5 round
500 c row
3 reps back squat 85% of 1MR

RX 125kg/92kg
Or
85% of 1RM

TISDAG

A. Clean squat 8-8-8-8-8

B. Maxreps 4 round:

1 Min pullups

1 Min power sn**ch

1 Min Boxjump

1 Min Thrusters

1 Min pushups

1 Min Vila

ONSDAG

Teamwod

Calle " Special"

Torsdag

A-Kettlebell Complex 24/20kg
Complete 5 rounds of:
6/6 Kettlebell Box step up
6 Russian Swing
6 Kettlebell Power Clean + Strict Press
6 Kettlebell Front Squat
60s Kettlebell Waiter Carry 30s per arm

B- AMRAP 20 MIN

10 Ring Dips
20 Med ball clean 60 s
20 Hollow rock 30 seconds.
10 Kb row 2 arms

Fredag

A. Power sn**ch x 10 + OHS x 10 (4 set)

B. "Chipper"

Cash in: 25 Burpees
10 strikt press40/25kg

25 Airsquats

20 Pushpress

25 HR pushups

30 Push jerks

25 Boxjump

Cash out: 25 Burpees

Den roligaste tiden på året närmar sig! 😀Open startar 21:a februari. Fem veckor, fem tester. 💥 Man kan köra skalat eller Rx så alla kan vara med. Vill ni veta mer och se hur det ser ut när världseliten kör, gå till games.crossfit.com. Vill ni se hur det såg ut i vår box förra året när en medelålders person körde kan ni kolla in Youtube på denna länk. https://www.youtube.com/channel/UC7Ne7VKn3V2dZpME5cfi_oQ
Du är väl med? 💪🏼

Här är schemat för vecka 5-6🔥💪🏽
kör hårt 😉

BLACKBOXGÄVLE

VECKA 5

Måndag

A-Weightlifting:
Power clean build up to 1RM , 12 minute time limit

60s rest between sets

B-WOD
4 rounds for time:
400 Rowing
21 kettlebell swings 24kg
20s static pull ups hold on top

Tisdag

A -Cardio par 2/2
4 round of
20 Butterfly pull ups
300m rowing

B- build to Max lift
10-9-8-7-6-5-4-3-2-1 reps
Deadlift
Bench press close grip

Onsdag
Teamwod

Batshah"Special"

Torsdag
A-SKILL 15 MIN

Ring Dips + Handstand pushup

B- 5 rounds of:
7 dumbbell Floor Press
5 strict L pull-ups or strict pullups
5 /5 pistol squat

Then..
2/2 PAR ROW 1,000 M total

Par 1 rowing
Par 2 kettlebell farmers hold

Friday
A-Romanian Deadlift 5-5–3-3-2-2–1-1-1 reps
B-Amrap 20 min

10 Burpees
20 push ups
30 Sit ups
40 squat
50s planka

VECKA 6
Måndag

A-4 rounds for time of:
1 minute of L-sit hold from the ground or on a box
1 minutes holding a handstand 250-m row

B-E2MOM X 10 ROUND
5 Muscle up
sn**ch to Overhead squats
1 sn**ch + 5 OHS

TISDAG

Emom 10 min

8 Pushups
12 Airsquats

B. “DT”

5 ROUND OF :

12 Deadlifts

9 Hang Power clean

6 push jerks

RX : 70KG/47.5K

ONSDAG

Teamwod

JONNIE " Special

Torsdag
Emom x 15 Min
Min 1 5 Manmakers
Min 2 10 box jump

B. "Randy"

75 Power sn**ch (35/20kg)

Every time you drop the barbell you Will do 5 TTB

Fredag

A. Overhead squats 8-8-8-8-8

B. "The Don"

66 Marklyft

66 Boxhopp

66 KB svingar

66 K2E

66 Abmats

66 Pullups

66 Thrusters

66 Wallballs

66 Burpees

66 DU

Här är schemat för v4💪🏽
Trevlig helg på er ☺️

VECKA 4

MÅNDAG

Sumo deadlift high pull x 8 +S-TTB x 8 (5set)

…..Strict toes to bar

B. Emom 20 min

Min 1: 15 Slamballs

Min 2: 30 sec Barbell OH hold (sn**ch grip)

Min 3: 20 KB svingar

C. Tabata 8 x 20/10

Planka med benlyft
Hollow rock

Tisdag

A.KB swing x 10 + Tuckjumps x 10 (4 set)

B. Amrap 30 min

5 Wallclimbs

30 HR Pushups

20 Clean/jerk

10 Overhead squats

10 Power sn**ch

50 DU

Onsdag

A- Partner WOD 2&2

3 round of:

KB Svingar

pushups

BoxJump

Burpees

Planka

Abmat situps

Person 1 jobbar 1 min & Person 2 vilar 1 min.

TORSDAG

A. 21-15-9-9-15-21 av:

Dumbbell OH LUNGES 20/10kg

SLDL (stiff legged deadlift ) 40/30kg

B. "Weijdt"

5 Round for time :

19 C2B Pullups

12 Boxhopp

8 Squat Cleans 50/40kg

FRIDAG

A-OPEN 18.1

AMRAP in 20 minutes
8 Toes-to-Bars
10 Dumbbell Hang Clean-Jerks (50/35 lb)
14/12 calorie Row

B .5 round of

5 strict pull ups
50s handstand hold

Ett stort tack till alla deltagande OCH publik! Det va en stark, svettig men otroligt rolig och givande lördag nere i boxen när vi korade årets klubbmästare! Hoppas ni hade lika roligt som oss och att vi ses i boxen snart igen 😃🏋🏼‍♀️ / blackbox coacher

Do you like rowing?🚣‍♀️💪🏽