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Skapad: 22 SEP 2019 09:37
23/9
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
24/9
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 (9/6 kg)
10 Toes to Bar
25/9
In teams of three, with only one partner working at a time, complete the following as quickly as possible:
2000 Meter Relay Row
150 Burpees
200 Kettlebell Swings
250 Anchored Sit-Ups
300 Air Squats
26/9
Tabata
27/9
In team of two
Seven rounds for time of:
7 Burpees
7 Box Jumps
7 Dumbbell Ground to Overhead
(You will complete this workout in teams of two with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.)
29/9
Tabata
