forss

V 34 19 augusti A. “Jackie” For time: Row 1000 Meters 50 Thrusters (20/15 kg) 30 Pull-Ups Rest until relatively recovered, and then… B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps @ 2011 (if you aren’t capable […]

V 33 12 augusti Every 6 minutes, for 30 minutes (5 sets): 25/18 Calories of Assault Bike (row) 15 Burpee Box Jump-Overs 200 Meter Run 20 Single-Arm DB Overhead Walking Lunges (25/15 kg – 10 steps each side)   13 augusti A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 […]

V 32 5 augusti A. Every 2 Minutes, for 10 Minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every […]

V 31 29 juli A. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. B. Complete as many rounds and reps […]

V 30 22 juli Tabata   23 juli A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch […]

V 29 15 juli A. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. B. In teams of four, complete as […]

V 28 8 juli A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3. B. Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (25/15 kg) […]

V 27 1 juli A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows […]

V 26 24 juni A. Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 3-5 reps @ […]

V 25 17 juni A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 B. Three sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + […]