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Uppdaterad: 28 NOV 2021 14:43
29/11.
Accessory strength
4 rounds:
8 dumbbell bench press @ moderate weight
8 dumbbell row (each arm) @ moderate weight
Note: perform these as supersets.
Open workout ”OPEN 20.4”
For time:
30 box jumps 60/50 cm
15 clean and jerks 40/30 kg
30 box jumps 60/50 cm
15 clean and jerks 60/40 kg
30 box jumps 60/50 cm
10 clean and jerks 80/55 kg
30 pistols
10 clean and jerks 100/70 kg
30 pistols
5 clean and jerks 120/85 kg
30 pistols
5 clean and jerks 140/90 kg
Timecap: 20 min
Accessory (optional)
For completion:
100 hollow rocks
* each break = 10 diamond pushups
30/11
TABATA
1/12
Gymnastic strength
For completion:
Option 1
30 strict handstand pushups
* For each break, do 10 regular sit ups
Option 2
30 Strict Press
* For each break, do 10 regular sit ups
Gymnastic workout
For time:
21-15-9:
Power snatches 40/30 kg
Pullups
Rest 3 min
21-15-9
Power cleans 50/35 kg
Toes to bar
Timecap: 25 min
Accessory (optional)
Accumulate:
3 minutes hollow hold
each break = 10 regular pushups
2/12
Strength
Deadlifts: 20 reps @ add 2,5-5 kg from last week, then: 3x10 at same weight
Accessory strength
5 rounds:
10 dumbbell step ups @ moderate weight
Note: using a 60/50 cm box and 2 dumbbells. 5 step ups on each leg.
Workout
For time:
50 wallballs 9/6 kg
5 rope climbs
40 wallballs 9/6 kg
4 rope climbs
30 wallballs 9/6 kg
3 rope climbs
20 wallballs 9/6 kg
2 rope climbs
10 wallballs 9/6 kg
1 rope climb
Timecap: 22 min
3/12
Team workout (2&2)
For time:
40 deadlifts 100/70 kg
40 synchro burpees
600m run
30 deadlifts 100/70 kg
30 synchro burpees
600m run
20 deadlifts 100/70 kg
20 synchro burpees
600m run
10 deadlifts 100/70 kg
10 synchro burpees
Timecap: 35 min
5/12
Strength
E 2,5 min backsquat
Set 1. 5 rep
Set 2. 4 rep
Set 3. 3 rep
Set 4. 2 rep
Set 4. 1 rep
Set 5. 1 rep
Workout 1
“Half Cindy”
AMRAP 10 min
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 3 min
Workout 1
“Annie”
50-40-30-20-10 Reps for time:
Double unders
Sit Ups
Timecap 15 min
