forss

v 51 20/12 Team of two Partners alternate whole rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Hang Squat Cleans (61/43 kg) 10 Shoulder to Overhead (61/43 kg) 10 Box Jumps   21/12 1000 pass   22/12 Take 20-25 minutes to build to today’s 1-RM Deadlift Build no […]

V 51 16/12 A. Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-Overs 17/12 A. Five sets of: Unsupported Seated Dumbbell Strict Press x 3-4 […]

20/12 – 5/1 gör det ordinarie schemat juluppehåll och ger plats för julschemat. Detta betyder att dagar och tider för passen kan komma att ändras samt att vi frångår den vanliga programmeringen och gör utrymme för andra typer av pass. Håll koll på hemsidan och facebook, julschemat publiceras där under v 51

V 50 9/12 A. Back Squat *Set 1 – 5 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. […]

v 49 2/12 A. Take 20 minutes to build to today’s 1-RM Snatch B. Four sets for max reps/calories of: 60 seconds of Assault Bike (for calories) 30 seconds of Power Snatches (61/43 kg) Rest 3 minutes 3/12 A. Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% […]

v 48 25/11 A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, […]

V 47 18/11 A. Every 2 minutes, for 20 minutes (10 sets): Hang Snatch + Snatch Build over the course of the 10 sets to today’s heavy complex. B. Three rounds for time of: 400 Meter Run 15 Overhead Squats (61/43 kg)   19/11 A. Three sets for max reps of: 45 seconds of Concept […]

V 46 11/11 The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 84/57 kg, RX = 61/43 kg, Scaled = 43/29,5 kg) Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as […]

V 45 4/11 A. For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 4 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65% of […]

v 44 28/10 A. Take 20 minutes to build to today’s heavy Push Press B. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols 29/10 A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial […]