Veckans pass v 51 2023 (18/12-24/12)

Måndag 18/12

Workout of the Day
A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Burpees 10-12 reps

B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
15 Thrusters

Tisdag 19/12  

Workout of the Day

A.
Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Push up 12-15 reps
Rest 60 seconds
Double-Unders x 60 seconds
Rest 60 seconds

B.

Four rounds of:
10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings

Onsdag 20/12

Workout of the Day
A.
Take 15 minutes and build to today’s 1RM Clean or Power Clean

B.
Every minute, on the minute, for 15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Strict Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Torsdag 21/12

TABATA

Söndag 24/12

GOD JUL🎄🎅🏻