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Skapad: 17 MAR 2019 21:27
Dagens pass 18/3
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
10 Toes to Bar
‘
Dagens pass 19/3
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs
Run 400 Meters
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.
Dagens pass 20/3
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
For time:
15 Power Cleans (70/47,5kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
TABATA 21/3
Dagens pass 22/3
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses
Dagens pass 24/3
Open 19.5
