forss

24/5 A. Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 70% Reset the barbell every time on the floor…do not perform these touch and go. B. Every 7 minutes, for 21 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30 m Walking Lunges with Farmer’s Hold (24/16 kg) […]

17/5 A. Take 15 minutes to build to approximately 80% of your 1-RM Snatch and then… B. Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 Snatches   18/5 Utomhustabata   19/5 A. Four sets of: Deadlift x 4-6 reps @ 31X1 Rest 20 seconds Tall Box Jumps x […]

10/5 A Marklyft B Hero DT 5 Rounds For Time 12 Deadlifts (70/48 kg) 9 Hang Power Cleans (70/48 kg) 6 Push Jerks C Magstyrka   11/5 Utomhustabata 12/5 A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set […]

3/5 A. Every 3 minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92%   Then rest two minutes before starting…   […]

26/4 A. Take 20 minutes to build to today’s 1-RM Front Squat B. Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are between 75-80% of your 1-RM Front Squat.)   27/4 Utomhustabata 28/4 A. “Fran Sandwich” For time: 1000 Meter Row immediately […]

19/4 A. Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds B. For time: 21 Deadlifts (93/65 kg) 400 Meter Run 15 […]

12/4 A. Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something heavy.   B. Five rounds for time of: 400 Meter Run 6 Ground to Overhead (70/47.5 kg) 12 Alternating Pistols 13/4 Utomhustabata   14/4 A. Five sets of: Tempo […]

5/4 Utomhus Tabata   6/4 A. Every 2:30, for 15 minutes (6 sets) of: Front Squat x 1.1 (rest 5-10 seconds between singles) B. For time: 30 Dumbbell Thrusters (22,5/15 kg) 30 Alternating Reverse Lunges with DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges with DB Farmer’s Carry 10 Dumbbell Thrusters 10 Alternating […]

29/3 Complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run 20 Hang Squat Cleans (52/34 kg) 20 Bar-Facing Burpees   30/3 Utomhus tabata   31/3 A. Five sets of: Front Squat x 1.1.1 (rest 5-10 seconds between singles) Rest as needed   B. For time: 75 Wall Ball Shots […]

22/3 A. “1-RM Split Jerk” Take 20 minutes to find today’s 1-RM Split Jerk B. Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Row 10 Strict Handstand Push-Ups 20 Toes to Bar 30 Push-Ups 23/3 Tabata 24/3 Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 20 […]