18 februari
A.
Four sets of:
Back Squat x 4 reps
Rest 3 minutes
Select a weight that will make your final 1-2 reps of each set extremely difficult.
B.
For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters
19 februari
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
20 februari
A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (60/42,5kg)
12 Front-Racked Alternating Reverse Lunges (60/42,5kg)
12 Bar-Facing Burpees
21 februari TABATA
22 februari
A.
Every 2 minutes, for 10 minutes (5 sets):
Floor/Beench Press x 2-4 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Floor/Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Two sets for max reps of:
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
24 februari
Fokus Open 19.1
Ev. resterande tid, öva på valfri skill.
