Justeringar i schemat kan ske om passet hålls utomhus eller annars vid behov för att kunna hålla nuvarande restriktioner. Info om detta publiceras i medlemsgruppen på Facebook
25/1
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes
26/1
Tabata
27/1
A.
“Fran”
Rounds of 21, 15, and 9 reps of:
43/30 kg Thrusters
Pull-Ups
B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on
Plank 45 sec
Rest 60 seconds
For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
28/1
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 5-10 seconds between singles)
Build over the course of eight sets to today’s heavy double.
B
For time:
15 Power Cleans (70/48 kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
29/1
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
30/20 Calories of Assault Bike or Rowing
20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
20 Toes to Bar
31/1
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80
B.
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 2 minutes, and repeat for a total of five (5) sets.
