forss

1/4  A. Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 3 reps @ 32X1 B. Four sets of 3-minute sprints of: “Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where […]

25/3 Every 8 minutes, for 40 minutes (5 sets), for times: 50 Double-Unders 15 Push Presses (52,5/35kg) 15 Back Squats (52,5/35kg) 400 Meter Run   26/3 A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full […]

Dagens pass 18/3 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 […]

11 mars In teams of two, alternating rounds, complete five rounds each for time of: Row 500/400 Meters 12 Thrusters (42,5/30kg) 12 Toes to Bar   12 mars A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – […]

4 mars A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 12 Pull-Ups Pick a weight […]

25 februari ÅRSMÖTE 18:00 26 februari A. Every 2 minutes, for 10 minutes (4 sets): Strict Shoulder Press x 1 rep Loads per set (by %): 75, 80, 85, 90, 95 Then rest two minutes, and when the running clock reaches 12:00… Every 3 minutes, for 6 minutes (2 sets) of: Strict Shoulder Press x […]

18 februari A. Four sets of: Back Squat x 4 reps Rest 3 minutes Select a weight that will make your final 1-2 reps of each set extremely difficult. B. For time: Run 400 Meters 40 Kettlebell Swings (24/16 kg) 40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side) 40 Kettlebell Swings Run 400 […]

11 februari Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 (add weight to the pull-ups if you can do so and still hold the tempo […]

4 februari “Invictus Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and […]

28 januari A. “Fran” Rounds of 21, 15, and 9 reps of: 42,5/30kg Thrusters Pull-Ups Rest until relatively recovered, and then… B. Two sets of: Bulgarian Split Squats x 20 reps each leg @ 1010 Rest 60 seconds after each leg Single-Arm KB Row x 8 reps @ 2110 Rest 60 seconds after each arm […]