Dagens pass v.47, 2018

19 november

A.

Five sets of:

Back Squat x 3-5 reps @ 30X1

Rest 90 seconds

Cuban Rotation x 10-12 reps @ 2110

Rest 90 seconds

B.

Three rounds for time of:

20 Calories of Rowing

30 Wall Ball Shots 

20 november

For time:

50 Thrusters (20/15 kg)

40 Kettlebell Swings (24/16 kg)

30 Burpees

20 Pull-Ups

10 Man-Makers (24/16kg)

20 Pull-Ups

30 Burpees

40 Kettlebell Swings

50 Thrusters

21 november

For time, or just for fun:

Run 5k

22 november - TABATA

23 november

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Shoulder to Overhead (60/42,5kg)

Rest 2 Minutes

3 Minutes of Front Squats (60/42,5kg)

Rest 2 Minutes

3 Minutes of Burpee over Barbell

Rest 2 Minutes

25 november

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

7 Deadlifts (102,5/70kg)

14 Chest-to-Bar Pull-Ups

400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on….