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Skapad: 30 JUN 2019 12:00
V 27
1 juli
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
2 juli
Tabata
3 juli
A.
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.
B.
For time:
Row 1000 Meters
20 Squat Snatches (61/43 kg)
4 juli
A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
For time:
40/30 Calories of Assault Bike/row
40 Burpee Pull-Ups
5 juli
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
80 Walking Lunges with Kettlebell Farmer’s Carry
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.