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Skapad: 09 AUG 2020 12:00
V 33
10/8
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
30 Shoulder to Overhead (52/34 kg)
20 Toes to Bar
500 Meter Row
11/8
A.
Back Squat
*Set 1 – 5 reps @ 75% of 1-RM Back Squat
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (80/52 kg)
25 Burpee Box Jump-Overs
Barbell should start from the ground.
12/8
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
B.
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups
13/8
Tabata
14/8
Team of two, AMRAP 30 min
50 Airsquat
40 KB swing
30 Shoulder to overhead
20 Burpees
10 Pullups
Share anyhow
16/8
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%
B.
Three rounds for time of:
400 Meter Run
30 Walking Lunges with Dumbbell Farmer’s Carry (22,5/15 kg)
15 Devil’s Presses (22,5/15 kg)