v 51
20/12
Team of two
Partners alternate whole rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Hang Squat Cleans (61/43 kg)
10 Shoulder to Overhead (61/43 kg)
10 Box Jumps
21/12
1000 pass
22/12
Take 20-25 minutes to build to today’s 1-RM Deadlift
Build no heavier than 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 8 minutes of:
6 Deadlifts (102/70 kg)
12 Box Jump-Overs
v 52
23/12
12 days of christmas
24/12
Tomtejogg, utgår från Hammarvallen
25/12
När juldagsmorgon glimmar
26/12
Devil of Ramadi v2
27 dec.
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Bar-Facing Burpees
15 Thrusters (43/30 kg)
20 Toes to Bar
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.
28 dec.
A.
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds
B.
For time:
40 Wall Ball (9/6kg)
20 Pull-Ups
30 Wall Ball Shots (9/6kg)
15 Pull-Ups
20 Wall Ball Shots (9/6kg)
10 Pull-Ups
10 Wall Ball Shots (9/6kg)
5 Pull-Ups
29 dec.
For time:
400 Meter Run
15 Ground to Overhead (61/43 kg)
30 Push-Ups
400 Meter Run
10 Ground to Overhead (61/43 kg)
20 Push-Ups
400 Meter Run
5 Ground to Overhead (61/43 kg)
10 Push-Ups
v 1
30/12
Flen legends
31/12
Nyårsdisco
1/1
Happy New Year
2/1
Meet Sally
3 jan.
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (43 kg for men, 30 kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
5 jan.
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (9/6 kg)
10 Toes to Bar
