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7/2 “Schmalls” For time: 800 Meter Run immediately followed by… Two rounds of: 50 Burpees 40 Pull-Ups 30 Alternating Pistols 20 Kettlebell Swings (24/16 kg) 10 Strict Handstand Push-Ups immediately followed by… 800 Meter Run 8/2 TABATA 9/2 A. Every 2 minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk […]

31/1 A. Three sets of: Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1 (make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact) Rest 15 seconds Horse Stance Hold x 60-75 seconds Rest 15 seconds Pronated-Grip Strict Pull-Ups x […]

24/1 A. Every 2:30 minutes, for 15 minutes (6 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 87.5% *Set […]

6/12 Strength Back squat 4×5 @ 65% of your 1RM back squat Note: rest 2-3 min between each set. Open workout ”OPEN 15.2ISH” From 0:00-3:00 2 rounds: 10 overhead squats 40/30 kg 10 pullups From 3:00-6:00 2 rounds: 12 overhead squats 40/30 kg 12 pullups 2 rounds: From 6:00-9:00 14 overhead squats 40/30 kg 14 […]

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 […]

Vecka 47 22/11 Strength In 20 minutes: find your 1RM in back squat Workout 2 rounds for time of: 100 double-unders 20 overhead squats 40/30 kg 100 double-unders 12 Chest to bar 100 double-unders 20 dumbbell snatches 22,5/15 kg 100 double-unders 12 Chest to bar Timecap: 14 min 23/11 Strength In 20 minutes: Find your […]

Strength Strict Press 5×5 rep Note: rest 2-3 min between each set. Workout For time: 15 power cleans 60/40 kg 30/22 cal assault bike 20 toes to bar Rest 3 min 150 Wall balls 9/6kg Every time you break up the wall balls, Do 5 Burpees 16/11 TABATA 17/11 Gymnastic workout EMOM 8 min: 1-6 […]

8/11 Strength Back squat 2×5 rep Back squat 3×3 rep @ 90% of your 1RM back squat Note: rest 2-3 min between each set. Open workout ”OPEN 21.1” For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders […]

V44 1/11 Strict pullup strength progression: 3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week. Workout 10 Thruster 30kg/25kg 10 Bar facing burpee 8 Thruster 40kg/30kg 10 Bar facing burpee 6 Thruster 50kg/35kg 10 Bar facing burpee 4 Thruster 60kg/40kg 10 Bar facing burpee 2 Thruster 70kg/55kg 2/11 […]

25/10 Weightlifting Every 2-3 min x 5, perform: 3 Squat Snatches @ 70% of 1 RM squat snatch Note: drop the barbell between each rep.   Strength Back squat 3x5rep @ 80% of your 1RM back squat Note: rest 2-3 min between each set.   Open workout ”OPEN 11.2” AMRAP 15 min: 9 deadlifts 70/50 […]