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Skapad: 10 MAR 2019 12:00
11 mars
In teams of two, alternating rounds, complete five rounds each for time of:
Row 500/400 Meters
12 Thrusters (42,5/30kg)
12 Toes to Bar
12 mars
A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
B.
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
13 mars
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 15-20 meter Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Pull-Ups
3 Chest to bar
14 mars TABATA
15 mars
A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)
17 mars
Open 19.4 variant som går att köra i vår box.
