forss

2/8 Utomhustabata 4/8 A. Build to today’s 1-RM Tempo Front Squat @ 32X1 (Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the […]

26/7 A. Complete as many rounds and reps as possible in 6 minutes of: 400 Meter Run (once) immediately followed by rounds of… 40 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 Down Ups Rest until the running clock reaches 8:00, and then… B. Complete as many rounds and reps as possible in 7 minutes of: 400 […]

19/7 Tabata 21/7 A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 77.5% of 1-RM   B. Five rounds for time of: 15/10 Calories of Assault Bike 10 Devil’s Presses (22,5/15 kg DBs)     23/7 In team of two For time: 800 Meter Run (together)     immediately followed […]

12/7 Tabata 14/7 A. Every 2 minutes, for 10 minutes (5 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 @ […]

5/7 Tabata 7/7 A. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps   Rest until relatively recovered, and then…   B. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Hip Thrusts x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 […]

Under perioden v 26 – 35 är det sommarschema som gäller i boxen, detta innebär att du kommer att träffa på coacherna på andra dagar än du är van vid. Passen under sommaren kommer även de att variera men du hittar som vanligt veckans pass här på hemsidan. Under juli utgår dagens pass på söndagar

21/6 A. Every 90 seconds, for 15 minutes (10 sets) of: Hang Snatch + Overhead Squat Build over the course of the 10 sets to today’s heavy. B. Five rounds for time of: 6 Overhead Squats* 12 Toes to Bar 30 Double-Unders *For the overhead squats, choose a weight that will challenge you, but that […]

14/6 A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps B. Against a 2-minute running […]

7/6 A. Every 2 minutes, for 16 minutes (8 sets) of: Clean from 2″ Below the Knee + Jerk (pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk) Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets […]

31/5 “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 (9/6 kg) 1/6 Utomhustabata 2/6 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 6 reps Rest 3 minutes […]