forss

Vecka 50 12/12 TABATA 13/12 Lift: Every 2:00 x 6: Back squat 6-6-6-6-6-6 Workout: Every 3:00 x5 20/17 Cal row 12 Dumbbell snatch 22,5/15kg 10 Burpee box jump 14/12 Lift: Every 90 sec x8 1 High hang snatch 1 Hang snatch 1 Snatch Workout: 3 Rounds: 30 Wall Ball 9/6 kg 10 Deadlift 100/70kg Rest […]

Vecka 49 5/12 Lift: Every 2:00 x6 Back squat 6-6-4-4-3-3 rep Workout: 2:30 on 2:30 off x4 15 Wall Ball 5 Power snatch 60/40kg 10 Wall Ball 3 Squat snatch 60/40kg Max reps Wall ball 6/12 Lift: EMOM 4: 3 Power Snatch EMOM 4: 1:1 power snach Workout: 3 rounds for timer: 18/15 cal Assault […]

Vecka 48 28/11 Lift: Every 2:00 x5 Push jerk 3-3-2-1-1 Workout: 7 Rounds: 7 Chest to bar 7 DB thrusters 22,5/15kg 7 Burpee over DB 29/11 TABATA 1/12 Lift: Every 90sec x 8 1 Snatch 2 Hang snatch Workout: 3 rounds 500/400m Row 21 Squat clean 40/30kg 15 Handstand push up 2/12 Tema Fredag 4/12 […]

Vecka 47 21/11 Lift: Every 2:00 x 6 Back squat 6-6-5-5-5-5 reps Workout: 2:00 on. 2:00 off x5 6 Burpee over the bar 3 Power clean 80/50kg 6 Burpee over the bar 2 Squat clean 80/50kg Max burpee over the bar 22/11 Lift: Every 2.00 x 5 Push jerk 5-5-5-4-3 reps Workout: 8 rounds: 12/10  […]

Vecka 46 14/11 Lift: Every 2:00 x6 Backsquat 6-6-6-5-5-5 rep Workout: Every 3:00 x 5: 6 Deadlift 100/70kg 12 Burpee over bar 18 Wall Ball 9/6kg 15/11 Lift: Every 2:00 x 5: Push jerk 3-3-3-2-1 rep Workout: AMRAP 6: 7 Hang power snatch 35/25kg 7 Chest to bar AMRAP 6 7 Overhead squats 35/25kg 3 […]

Vecka 45 7/11 Lift: Every 2:00 x 5 8/8 Bulgarian split squat Workout: 2:00 on 2:00 off x5 5 Power clean 10 Burpee over bar Max cal AB 8/11 0-10min Build to a heavy set of: 2 power clean EMOM 10-16min 75-80% of above AMRAP 12min 35 DU 15 WB 5 BMU 9/11 TABATA 10/11 […]

Vecka 44 31/10 TABATA 1/11 Lift: Every 2:00 min x 5 8/8 Bulgarian split squats Workout: 2:00 on 2:00 off x 5 15 Burpee over the bar Max rep thrusters 40/30kg Accessory (Optional) Every 3:00min x 3 15 Air squats 20 Walking lunges w db 15 Air squats 3/11 Workout: Every 5:00 x 3 400m […]

Vecka 43 24/10 Workout; Amrap 10min 200m Run 5 Clean & jerk 60/40kg Rest 2 min Amrap 10min 250 m Row 10 Goblet squats 24/16kg 10 Kettlebellsvingar 24/16kg Rest 2 min Amrap 10min 30 Air squats 20 Sit ups 10 Push ups 25/10 Gymnastics: EMOM 9: 1: 8-12 ring push up 2: 8 Scap pull […]

Vecka 42 17/10 Lift Every 90 sec x8 1 Clean pull 1 Power clean 1 Squat clean Workout 5 round: 9 Hang power snatch 35/25kg 9 Overhead squats 35/25kg 9 Burpee over the bar Tc 12min 18/10 TABATA 20/10 Lift: Every 2 min x 5 8/8 Bulgarian splits Accessory: Ever 3min x3 16 reversed lunges […]

Vecka 41 10/10 TABATA 11/10 Lift: Every 90sec x8: 1 Squat clean 1 Hang squat clean 1 Split jerk Workout: 5 rounds: 12 Dumbbell snatch 25/17,5kg 24 Air squats 48 Double unders 13/10 Workout Every 5:00 x 3: 400m run 20 Dumbbell hang clean + jerk 22,5/15kg 15 box step up 22,5/15kg rest 5 min […]