Dagens pass, v42, 2018

15 oktober

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

20 Power Cleans (61,5/42,4kg)

20 Toes to Bar

*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

16 oktober

A.

Take 15-20 minutes to build to today’s 1-RM…

Front Squat x 1 rep @ 32X1

(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

B.

For time:

20 Thrusters (52,5/35kg)

10 Pull-Ups

30 Front Squats (52,5/35kg)

20 Pull-Ups

40 Back Squats (52,5/35kg)

30 Pull-Ups

17 oktober

A.

Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:

“Three sets, not for time, of:

Muscle-Ups x 3-5 reps

Handstand Walks x 5 Meters

Pistols x 3-5 reps each leg”

B.

Tabata Mash-Up

Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:

Kettlebell Swings

Push-Ups

Box Jump-Overs

Prone Plank Hold

Complete all 8 sets of one exercise before moving on to the next.

18 oktober

TABATA

19 oktober

In teams of two, partners alternate whole sets to complete 5 sets each of:

400 Meter Run

20 Wall Ball Shots

10 Unbroken Deadlifts

Post loads and times for each round.

21 oktober

A.

Take 15-20 minutes and build to today’s 1-RM Snatch

B.

For time:

40 Kettlebell Swings (32/24 kg)

20 Alternating Reverse Lunges with KB Goblet Hold

20 Pull-Ups

30 Kettlebell Swings

15 Alternating Reverse Lunges with KB Goblet Hold

15 Pull-Ups

20 Kettlebell Swings

10 Alternating Reverse Lunges with KB Goblet Hold

10 Pull-Ups