forss

Strength Back squat 5×5 Note: rest 2-3 min between each set. Open workout ”OPEN 19.4” For total time: 3 rounds of: 10 snatches 42,5/30 kg 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle ups/ Chest to bar 12 bar-facing burpees Timecap: 15 min Accessory (optional) 300 DU […]

11/10 Weightlifting Every 2 min x 5, perform: 2 Squat Snatches @ 85% of 1 RM Snatch Note: drop the barbell between each rep. Strength Back squat 5×3 @ 85% of your 1RM back squat Note: rest 2-3 min between each set. Open workout ”OPEN 18.2” 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (2×22,5/15 kg) […]

4/10 Weightlifting In 15 minutes, work up to a daily heavy: Paused Snatch Deadlift (below knees) + Low Hang Snatch (below knees) + Overhead Squat Note: start at 50% of your 1 RM Snatch. Strength Back squat 5×5 @ 80% of your 1RM back squat Note: rest 2-3 min between each set. Open workout ”OPEN […]

27/9 Weightlifting Every 2 min x 5, perform: 2 Squat Snatches @ 80% of 1 RM Snatch   Note: drop the barbell between each rep.   Strength Back squat 5×1 @ 85% of your 1RM back squat Note: rest 2-3 min between each set.   Open workout   ”OPEN 17.4”   AMRAP 13 min: 55 […]

20/9 Weightlifting Every 2 min x 5, perform: 3 squat snatches @ 75% of 1 RM Note: perform without TNG, drop after each rep. Strength Back squat 5×3 @ 80% of your 1RM back squat Note: rest 2-3 min between each set. Workout 10 rounds for time: 3 power cleans 70/47,5 kg 3 jerks 70/47,5 […]

13/9 Weightlifting Squat snatch 5X3 @ 70% of your 1RM snatch Note: rest 2 min between each set and perform without TNG – drop the barbell, take 1-2 seconds and get back on it. Strength Back squat 3X5 @ 75% of your 1RM back squat Note: rest 2min between each set. Workout ”RADIATOR” AMRAP 12 […]

6/9 Weightlifting Squat clean waves (complete as fast as possible): 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 1 reps @ 80% 1 rep @ 85% 1 rep @ 90% x 2 (4min rest after first wave) Note: drop the barbell between each rep – no touch and go. Strength Paused […]

Weightlifting 5 sets: 2 x 1 snatch pull + 1 squat snatch Note: start at 65% and work up to a maximum of 90% of your 1 RM Strength Paused back squats 5×1 @ 85% of 1 RM back squat Workout 5 rounds for time: 12 dumbbell deadlifts 2×22,5/15 kg 9 dumbbell hang power cleans […]

23/8 TABATA 25/8 Warmup  5min Row 5min Dynamic stretching Strength Floor Press 4×5-10 rep Straight arm banded lat pulldowns 4×10-15 rep Preform as superset Gymnastics workout “COMPLEX FRAN” For time 7 Chest to bar /Ring row 7 Pullups /Ring row 7 Toes to bar /Toes to rig 21 Thruster 42,5/30 kg 5 Chest to bar […]

16/8 A. Six sets of: Overhead Squats x 3 reps Rest 2 minutes Start around 70% of your 1-RM and build in load over the course of the 6 sets. B. For time: Row 1000 Meters 20 Squat Snatches (61/43 kg)   18/8 A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 […]