Veckans pass v 50 2023(11/12-17/12)

Måndag 11/12

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Front Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

B.
Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds

Tisdag 12/12

Workout of the Day

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Onsdag 13/12

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
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Torsdag 14/12
TABATA

Workout of the Day
In teams of two, share anyhow
Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Toes to bar
50 Thrusters
Row 2000 Meters       

Söndag 17/12    

Coachens val