Julschema
v 51
14/12
A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 85-90%
B.
Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
45 seconds of Front-Leaning Rest on Rings
Rest 75 seconds
15/12
Tabata
16/12
Utepass
17/12
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 90%
Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.
B.
Complete as many rounds and reps as possible in 16 minutes:
60 Double-Unders
40 Air Squats
20 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
18/12
Tabata – utomhus
19/12
Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
10 Ground to Overhead (52/35 kg)
10 Bar-Facing Burpees
5 Ring Muscle-Ups
20/12
Utepass
v 52
21/12
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 minutes between sets.
B.
Four rounds for time of:
21 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
9 Strict Handstand Push-Ups
22/12
Tomtetabata
23/12
12 days of christmas
24/12
Tomtejogg
25/12
Utepass
27/12
Utepass
v 53
28/12
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 18 m Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs
29/12
Tabata
30/12
Maxa ut det sista ur 2020
31/12
Nyårsdisco
2/1
När juldagsmorgon glimmar
3/1
Utepass
v 1
4/1
Flen legends
5/1
Tabata
6/1
Backpass – ute
7/1
A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
“AB-3”
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
8/1
Discofredag
9/10
A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Toes to Bar
10 Alternating Reverse Lunges (22,5/15 kg DBs)
10/1
Utepass